R-E-S-P-E-C-T (not just for you and me..)

Sensei's Corner

Thanks so much to everyone who came out last Saturday. I really appreciate your generosity. I was truly humbled. Boy, oh boy (in this case boy, oh girl), do I have a lot to look forward to.

This week's Respect topic will cover and deal with Respect in the classroom: Respect for Teachers ( and/or fellow co-worker)

Go out of your way to show respect, and appreciation for your teachers. Focus your eyes, mind, and body; and say "thank you for class!"

Again, I thank you for your support and look forward to many years of training with you.

Committed to your success,

Miguel Serrano

Respect

As a martial artist, you have probably heard that Karate begins and ends with respect. We show this at the beginning and end of each class, kata and partner practice sessions.

This month we will be working on RESPECT. Respect is more than just being nice. It is what our persona, foundation, relationships and every interaction should encompass.

This month, we will emphasize this in our classroom sessions. We want you to take it with you and apply it at home, school and/or work.

Remember, this is what the martial arts are all about!

Low Carb Spaghetti and Meatballs

So you ditched that package of high-carb noodles from your pantry, now learn to love nature's healthy noodles: spaghetti squash. If you haven't yet tried spaghetti squash then you're in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal. Servings: 12

Here's what you need:

2 pounds lean, organic, grass-fed ground beef
1 pound lean, sweet turkey sausage
4 celery stalks, diced
1 yellow onion, diced
3 carrots, diced
3 omega-3, eggs
1/2 cup almond meal
2 Tablespoons dried oregano
1 teaspoon garlic powder
dash of salt and pepper
Optional: handful of olives

Sauce

14.5 oz can diced tomatoes
1 can tomato paste
splash of white wine
2 cups fresh basil, chopped
6 garlic cloves, chopped
dash of salt and pepper

Noodles

1 spaghetti squash

Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
Combine all of the sauce ingredients into a medium bowl and mix well.
Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutritional Analysis: One serving equals: 266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

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