Prep Time: 3 hours

Cook Time: 1 hour

Total Time: 4 hours

Ingredients:

• STUFFING
• 2 pounds diced pork
• 4 ajíces dulces (small sweet peppers)
• 1 small onion
• 2 tablesoons recaito
• 4 cloves garlic
• 1 tablespoon adobo
• 1 tablespoons oregano (dry flakes)
• 1 bay leaf
• MASA DOUGH
• 4 pounds yautía
• 6 green bananas
• 1 tablespoon of salt
• achiote oil
• WRAPPING
• 40 banana leaves (cut into approx. 10 in X 5 in rectangles)
• 20 Pieces parchment paper (cut into approx. 8 in X 4 in rectangles)
• 20 Pieces of kitchen string (Cut into 18 inch. lengths)

Preparation:

Pasteles are something you don’t see real often in the Northwest. They’re a traditional Puerto Rican dish. Pasteles are pretty easy to make. You just can’t let the fact they’re wrapped intimidate you. Check out this recipe on my Hispanic cooking blog, The Hispanic Food Network.

Enjoy!

I recently talked to our fitness pro Justin Rundle about Juicing. Not steroids but the health drinks. What he said may change your life.

If you have ever tried juicing raw, organic fruits and vegetables then you know you are doing a service to your health.  However, if you are new to juicing and are skeptical of the benefits, think again.  Many renowned dieticians and health professionals are giving praise to the often underutilized and avoided foliage.  Studies are showing phytonutrients and antioxidants from fruits and vegetables are excellent aids to immune system support due to their ability to fight free radicals, which in turn cause disease, cancer and other forms of cellular breakdown.  The list of benefits goes on, but the most popular benefit is the one for your waistline.

These power foods are a tremendous component to fat and weight loss.  Check out one of the videos inspiring the juicing movement, “Fat, Sick and Nearly Dead,” by Joe Cross.  The video depicts a middle aged man, 100 pounds overweight and on a bucket full of medications.  He also has an autoimmune disease, so needless to say he is ready for a lifestyle change.  He goes on 60 day juice fast while touring America to promote his journey and inspire others away from Americanized foods.  Not only does Joe Cross lose 100 pounds in sixty days; by then he is disease and medication free.  The individuals who join Joe on his journey also experience life altering, positive changes.

I’m not saying a juice fast is for everyone and even Joe explains throughout the video that the fast is purely a reboot for his system.  Ultimately you should supplement juicing into a clean, well balanced diet.  For my own personal needs, I supplement juicing for at least two of my five to six meals a day.  Joe did the same and even has recommendations on his site at www.fatsickandnearlydead.com.

Locally, if you want an easy, delicious, organic snack packed with antioxidants and phytonutrients, try Method Organic Juice Cafe, located at 718 W Riverside Ave, Ste. 101.  A majority of their drinks fit the raw, organic, Paleo lifestyle and provide the perfect post-workout meal.  Not to mention, they are delicious!  Check out their website and the video that inspired the Juice movement: www.methodjuicecafe.com.

For more fitness and nutrition minded topics, visit our blog site at www.jrunfitpro.com or join our facebook pagehttp://www.facebook.com/RundlePerformanceTraining. I’m also on Twitter at: https://twitter.com/JRUNFITPROoCOM.

In good health,

Justin Rundle

Tell me a little bit about yourself. Where you’re from and where you grew up and how that shaped who you are and how you train people.

I am a native of Spokane, catholic school kid, All Saints, Prep, GU.

I think that my upbringing had a great influence on what I do & who I am today. Family & school experiences shaped my wanting to help people. And in both situations, I was given a great deal of responsibility at an early age . . .lots of natural leadership. I have also always had the great ability of observation. I see a lot of things that others don’t see. I also believe in taking care of the little things as well. Attention to detail.

What sports were you involved in growing up?

I played football & baseball and always dabbled in other sports. Got into weight training in high school and then athletic training at GU. I am the first in my family to attend college and really participate in sports . . . most of family were military.

Anthony Tevlin working with a client in his gym in The Chase Bank Building in Spokane

How did you get into strength training?

Really got involved with strength & conditioning during my college days at GU. Began as a student athletic trainer, my responsibilities grew into the handling the conditioning of athletes. And when I attended UNLV for some Grad School, I really got into the strength & conditioning side of things . . . worked as a clubhouse manager for the Spokane Indians during the summers of college years and later spent some time as a minor league coordinator for the San Diego Padres Baseball Club.

What makes your philosophy different from others?

I think that just my pure honest, no BS, approach . . . I believe in the turtle approach, slow & steady wins the race. And, the KISS principle, “keep it simple stupid”. Was greatly influenced by trainers & coaches that I had the privilege to work with over the years. Took & borrowed lots of ideas, combined them into my way of doing things. Most importantly, I really try to listen to what the client needs . . .observe & communicate with them, work on the mental & emotional aspects of training as well. Not that other trainers don’t do these things, I just believe that some trainers let their egos get in the way at times, and are solely focused on THEIR agenda.

I don’t see a whole lot of conventional weights in your gym…how come?

When things are done correctly, not a lot of external “stuff” is needed . . .KISS!

The fitness continuum works like this . . .

Start with integrated flexibility/Range of Motion, move into bodyweight exercises, then into light dumbbells & elastic tubing . . .then into machine weights, free weights and plyometrics.  Very few trainers pay much attention to the first half of this equation; everyone gets started on the machine weights . . . that’s like building a house on a foundation of sand.

What are most people missing from their workout?

I believe that it’s the little things. The basics, balance, ROM, Prehabbing rather than rehabbing. I view myself as a finishing carpenter . . .help come in and work on the details.

How important is nutrition?

Most important aspect of the fitness formula. And, it’s the most difficult. We are faced with so many choices and experts telling us the right and wrong things to eat. One day its this and the next it’s the other . . .very confusing and that’s why we have so many issues. Obesity is a huge issue in our society today and I believe it comes from the confusing statements from all of the so called experts . . .people have given up, thrown their hands up . . .its all too difficult. So, rather than take the turtle approach, they just don’t try.

How much does rest factor in…lots of people over train?

Its very important. Just as important as the nutrition stuff. There have been so many studies on the benefits of getting adequate rest. Muscles & our bodies need rest to repair, be healthy & function.

How did you get in the Chase building?

I was brought in to work with the executives of a finance business in 2000, they liked it so much that we expanded it to cover all the employees . . .was a very successful experience. And have been down there ever since.

How can people get a hold of you?

Call, 475-4400 . . .email: anthonytevlin@yahoo.com or via LinkedIn . . .

Add anything you’d like.

Ever meet someone who is motivated and passionate about life?  If you’re a successful manager or executive, that probably describes you!  If you’re a fitness expert, it’s Anthony Tevlin.  Anthony spent more than twenty years working with performance athletes – both professionals and high-achieving amateurs.

Now, he brings this same level of skill, knowledge and science to Northwest Functional Fitness to help you achieve the wants and needs of your individual fitness goals.  Improving your fitness is a simple way to improve the length and quality of your life.  Bottom line – Anthony can help you live younger, longer.  And, he can do it effectively, efficiently and scientifically.

Fitness based on the most recent research. Anthony is a highly respected Certified Performance Analyst.  In other words, he is not just a personal trainer; he’s a fitness scientist.  He is highly educated and experienced.  He is constantly researching, learning and perfecting techniques to improve health and fitness more quickly to get better results for you.

When you work with Anthony, you’ll learn life changing methods and techniques taken from contemporary sports science, modern medicine, Pacific Rim philosophies, and Eastern European training.  Many are the ones he used successfully with the San Diego Padres, Spokane Indians and collegiate athletes at Gonzaga and UNLV.

Is Anthony right for you? Visualize yourself in five years.  What will you look like?  How will you feel?  Will your mid-section protrude a little more?  Will you be a little stiffer?  Will your lower back ache a little more?  Now, see yourself without that decline.

The people who get the greatest value from working with Anthony are professionals who appreciate scientific efficiencies and effective best practices.  If you want to learn how to truly achieve your fitness goals…if you want to be proactively improving your health…if you want to jump to the next level in your life and sport…then, yes, Anthony is perfect for you.

If you want just a personal trainer, call the local gym.  However, if you want the best practices from the best of the breed…if you want the intelligent person’s fitness solution…if you want consistent results – there’s only one choice.  Call Anthony now and schedule a free fitness coaching/evaluation session.

Facts and Benefits:

• Because Anthony is a Performance Analyst, you’ll learn how to set realistic goals, then learn how to achieve them effectively
• Programs are designed to:  engage, educate, entertain, inform, instruct, and inspire
• Programs are designed around your personal wants, needs and life style:
  • Personal Fitness
  • Sports-Specific Training
  • Post Rehabilitation
  • Youth conditioning
• Programs are designed to keep you from getting bored
• Programs are always defined – with flexibility built in
• Programs are created to bring you results in three areas:  performance, fundamental health, and overall well being for life
• Comfortable, private, workout studio set up with busy executives in mind
• One-on-one and Small Group Training available
• Corporate programs available

Gracias!

Nou Vang (R) is the Refugees’ Harvest Project designer and advisor, and Mary Noble (L)is the Vice Chair of the Board of Directors of Refugee Connections Spokane.

Tell me what is Refugee Connections in Spokane.

Refugee Connections Spokane (RCS) is a non-profit organization that promotes refugee resettlement success and long term health and wellness.  RCS provides a link for refugees with the larger Spokane community through participatory projects, activities and events.

What is your role there?

My primary role is Executive Director.

How did you get involved in this line of work?

I directed a program for Spokane area refugee families in the 1990’s.  Their strength, perseverance and resilience so impressed me that I was easily drawn back to work for  refugees and to address the issues which affect their lives in Spokane.

Tell me about the Harvest Project including what’s it all about, when it got started and who is eligible to participate?

The Refugees’ Harvest Project is a grassroots community action project.  It builds community while improving the health, wellness and well-being of Spokane residents. The project was inspired by former refugee, Nou Vang.  Nou is citizen and  longtime resident of Spokane who sought a way for herself and other former refugees to say, “Thank you, Spokane.”  She and others who have resettled here wish to give back to this community which has provided them with a safe home.  She saw that this project would allow refugees and former refugees with extensive farming experience in Laos, Burma and other countries to utilize their skills to provide fresh fruits and vegetables to Spokane residents who do not have ready access to fresh produce.

The Board of Directors of Refugee Connections Spokane presented certificates and thanked the refugee volunteers for their hard work and commitment to the Spokane community.

Spokane residents are invited to sign up to have their backyard trees or vegetable gardens harvested by the local refugee and former refugee volunteers. When the time is right, the volunteers pick, wash, dry and sort the produce.  They transport the clean fruits and

vegetables to cold storage provided by Rosauer’s on 29^th and within days, from there to distribution sites in the East Central Neighborhood.  The produce is given away for free to all. No proof of need or residency is required to receive the fresh produce. In 2012, the volunteers distributed 5,800 pounds of fresh fruits and vegetables at weekly produce distribution sites.  With more members of the Hmong and Karen communities volunteering, new participation by Nepali-Bhutanese, Kyrgyzstani, Russian and Burundi-Tanzanian volunteers, and more invitations to harvest donated vegetables and fruits, the project is growing rapidly.

Many project partners, collaborators and funders support the Harvest Project.  Members of the Hmong, Karen, Nepali-Bhutanese, Russian, Kyrgyzstani and Burundi-Tanzanian refugee and former refugee communities serve as Project Leads and volunteer harvesters and produce processers, transporters and distributors to the public.  Neighbors and area farms offer their fruits and vegetables for harvesting by the refugee volunteers.  Rosauer’s Grocery Store on 29^th Avenue provides cold storage for produce requiring refrigeration and Catholic Charities provides storage for hardier produce.  The Neighborhoods Matter Project of the Spokane Regional Health District and Rotary Club 21 have generously provided funding to support this project.

Refugee and former refugee volunteer chefs prepared an international dinner and introduced everyone, including each other, to their traditional dishes.

Tell me how the event to recognize growers and refugees went this past weekend?

Saturday’s event was a fun celebration of the refugee volunteer workers, the growers and project supporters. Community leaders honored the volunteers with speeches and volunteer chefs from Burma, Laos and Tanzania honored the 100 guests with an international dinner of their traditional dishes.

John Bowen, an East Central Neighborhood produce donor, contributed rhubarb and tomatoes from his garden. John is a Veteran and a long time resident of East Central. He told of getting to know a Hmong family from Laos through the project. “Yang’s gardening skills helped me to produce tomatoes 10 feet tall.” “It really made me feel good to donate vegetables to my family and friends and neighbors," said Bowen.

What is the greatest need that refugees coming to Spokane have?

Refugees coming to Spokane are eager to work hard to support their families and the community. They have to adjust quickly to a life that is very different from anything they have known before and they are required to learn English and find employment as fast as possible in order to become self-sufficient.  As they cope with these challenges, it makes a great difference to feel welcomed and appreciated for who they are, where they come from and what they bring to their new home here.

To get help from Refugee Connections Spokane people can call us at 625-6958, email us at refugeeconnections@spocom.com – - or come by our office at the East Central Community Center.

Can people volunteer to help you?

We rely on volunteers to accomplish our goals and we encourage people seeking to volunteer to email or call us so we can talk about their experiences, skills and interests and our current needs and openings.

Crystal Cooper, a Neighborhood Produce Recipient, has been very involved in the Neighborhoods Matter Community Café which is addressing East Central neighborhood safety issues. She told the audience that the project not only brought them more fresh vegetables. It also provided an opportunity for her boys to meet people from other countries and gain a broader perspective on the world. “The boys and myself were able to meet people of different cultures, to open our minds to different cultures’ ways and to try food that we have never been able to try before, "said Cooper.

What’s the best part about helping refugees transition into a new life?

The most exciting thing about working with refugees transitioning into a new life is to see their relief and joy in finding a safe home and to witness their hard-earned accomplishments and successes here.

I recently visited my friend Beth Menneto owner of Angelina Salon in North Spokane. I wanted to find out more about their drive to fight cancer called “Feather Me Pink.” I wound up becoming part of the story and got Feathered Pink myself.

Spokane Area Politicians Mike Fagan, Jeff Holy and Matt Shea along with Beth Menneto hold up signs promoting Feather Me Pink

Tell me how Feather Me Pink came about?

Three of us were talking about how we needed to put feathers and pink hair in for charity. (Melissa’s mother, our esthetician, had battled breast cancer the year before. We were well aware of salons benefiting from this trend donating only $1-$5 (not all of them).  We decided to be clear that the salon gets no financial benefit.  Also, the entire staff (those participating anyway) work for free.  We chose American Cancer Society since three people from our shop dedicate time to Look Good Feel Better through American Cancer Society.  Also, we recognize all cancer to be devastating…. not just breast cancer.

What happens when I come in to make a donation?

Someone making a donation is charted on our roster with their donation amount.  This includes those paying for extensions… all money is accounted for.  Angelina Salon and Spa will issue the first check this week and will post the amount on Facebook.  We are continuing to put extensions in through the month of November at only $10 per extension.  These are Babe extensions (professional).  The choices of colors will be pink, fushia, dark blue, red and dark purple.

Tell me where your shop is and what kind of services you offer?

Our shop is located at the back side of a strip mall at 8701 N Division.  This is the same strip mall that the newest Dutch Bros. opened. (The corner of Price and Division just before the “Y”).

We offer cuts, colors, foils, perms, waxing, facials and lash extensions.

Feather Me Pink isn’t the only thing you’re involved in…tell me about the other things.

Our other charity “Spokane Glass Slipper” is an involvement of many local officials and businesses.  It is an evening event where six Honorees are chosen out of Spokane for inspiring those around them.  We honor two couples, one single woman and one single man.  Local businesses provide food for all present and attire for our Honorees.  Also, gift donations are accepted from businesses in the form of baskets and gift certificates that we evenly distribute to the Honorees.  Our Master of Ceremonies delivers the four sets of biographies as appropriate music plays for each of their stories.  Our panel of judges asks questions to understand the level of pain, sacrifice, joy etc. may have played into why the four sets of people chose to give of themselves.  The judges decide which Honoree has overcome the greatest turmoil and has yet managed to have the greatest positive impact on those around them.

All Honorees are rewarded with equal gifts, one person or one couple is chosen as the most miraculous example of selflessness.

As an attendee to this event you are blown away!  You hear of the pain of raising brain damaged children, losing a limb, going blind, living with post traumatic stress disorder, losing a friend to murder, being financially broke and that was just the 2012 event.  Sounds depressing, but you also hear of helping pull recent vets out of their despair, reaching those who lost an appendage, volunteering for Special Olympics and loving not only your own broken child, but countless others,  learning to simplify and appreciate every moment in a reataurant of coffee shop because you have no budget for these occassions, and how to give till your own pain is so far behind you that you scarecely remember why you started to give. There is nothing more humbling than realizing that people with less resources and more tragedy are doing our dirty work and we never knew…. and this has been their first “thank you” from society.

Financially these people all save our tax dollars every day.  After meeting them and how upbeat they are you do not feel sorry for them. I relate to the Honorees each year in that I have learned giving is the only way to leave your own selfishness, misery, etc. behind.  There is no high that compares to spreading love! If people would like to get involved with “Feather Me Pink”  they can contact Stacy through the salon (509)465-2702. If anyone would like to help with Spokane Glass Slipper they can contact Beth through the salon or (509)991-5153.