Friday, June 29, 2012

The importance of breakfast

One of the reasons that breakfast is so important is missing it can potentially trigger a behavior chain.

For example, missing breakfast could lead to overeating at lunch, which could lead to feelings of guilt, which may lead to irritability. Being irritable may lead to abandonment of any improved eating habits for that day. The ultimate result could lead to a junk food binge after dinner, therefore having a healthy breakfast creates a behavior chain. It is up to you to start off the day with a tasty, nourishing breakfast and create a positive behavior chain!

Recipe of the Day

Red Bean Hummus with Pita Wedges              


3 cloves of garlic
1 (16-ounce) can red beans, drained
2 tablespoons fresh lime juice
2 teaspoons sesame oil
1/4 teaspoon ground cumin
3 (6-inch) pita bread rounds


1) Position knife in food processor bowl. Drop garlic through food chute with processor running; process 3 seconds, until garlic is minced. Add beans and next 3 ingredients; process until smooth.

2) Separate each pita bread round into 2 rounds; cut each into 8 wedges. Serve hummus with pita wedges. Serve hummus with pita wedges.

Yields: 24 appetizer servings  (serving size: 1 tablespoon dip and 2 pita wedges).

Nutritional info per serving:

Calories: 47      (11% from fat)
Sodium:  49 mg

Tuesday, June 26, 2012

Monday, June 25, 2012

Meatless Monday

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Chest and Lat. Stretch

Chest and Lat. Stretch

1) Arms at sides
2) Palms face the back of the room
3) Depress shoulders, pull shoulders back, standing in a straight position
4) Soften knees
5) Raise arms forward and up to a V position
6) Avoid arching lower back
7) Exhale and hold for 15-30 seconds

Front Shoulder Stretch

Front Shoulder Stretch

1) Depress shoulders, pull back shoulders, standing straight
2) Soften knees
3) Exhale as you raise your arms, toward the back of the room
4) Bring chin toward chest
5) Hold for 15-30 seconds
6) Avoid leaning to far forward

Sunday, June 24, 2012

Simple but Tasty Beet Salad

Ingredients:                                     This recipe makes 6 servings

2 pounds assorted medium beets
1/3 cup bottled balsamic vinaigrette
Salt and Pepper
1/2 cup of chopped walnuts
Garnish: freshly parsley leaves


1) Preheat oven to 400 degrees. Divide beets between two large pieces of heavy duty aluminum foil; drizzle with balsamic vinaigrette, and sprinkle with desired amount of salt and pepper. Seal foil, making two loose packets.

2) Bake at 400 degrees for 45 to 55 mins, until fork tender.

3) Let cool 1 hour in packets, reserving accumulated liquid.

4) Bake walnuts at 400 degrees in a single layer in a shallow pan approx 10 mins., until toasted and fragrant

5) Peel beets, and cut into slices or wedges. Arrange beets on a serving platter or in a bowl. Drizzle with reserved liquid, and sprinkle with walnuts. Garnish with fresh parsley.

Saturday, June 23, 2012

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Sweet and Sour Chicken

A little time invested will pay major dividends with this tasty recipe!

Prep time: approx. 30 mins.        Cooking time:  45 mins.


1/2 cup pineapple-orange marmalade
1 tablespoon orange -honey mustard
1 tablespoon low-sodium soy sauce
1/2 teaspoon of salt
1/2 teaspoon minced garlic
8  small chicken thighs (about 1.5 pounds), skinned
2 cups cooked long grain rice (cook without salt or fat added)
1 teaspoon grated orange rind
Kiwifruit slices
Orange slices
Vegetable cooking spay

*Substitutions: Plain orange marmalade and regular honey mustard may be substituted for the pineapple-orange marmalade and the orange honey mustard.


1) Combine the first 5 ingredients in a small saucepan. Cook over low heat until marmalade melts, then remove from heat, and keep warm.

2) Place chicken in a 13 x 9 x 2 inch shallow baking dish coated with cooking spray. Bake, uncovered at 450 degrees for 10 mins. Pour marmalade mixture over chicken; cover with aluminum foil and bake at 350 degrees for approx. 35 mins, until chicken is done and marmalade mixture is slightly thickened.

3) Combine rice and orange rind. Spoon 1/2 cup rice mixture onto each serving plate. Place 2 chicken thighs over rice on each plate, then spoon marmalade mixture in baking dish evenly over chicken. Lastly, (optional) garnish with kiwifruit slices and orange slices.

Nutritional value per serving:                           *This recipe provides 4 servings.*

Calories: 378  (11% from fat)
Fat: 4.8 grams
Protein: 24.8 grams
Carbohydrates: 54.6 grams
Cholesterol:  95 mg
Sodium: 544 mg

Recipe of the Day...

Salmon with Hoisin Glaze

*This recipe uses an ingredient called hoisin sauce. Hoisin sauce is a sweet and savory dark brown Chinese sauce that is usually made with soybeans, sweet potato starch, sugar, vinegar, salt, garlic, and red chile peppers. *

This recipe makes 4 servings ( 1 fillet per serving)             Total prep. time:  20 mins


2 tablespoons of hoisin sauce
2 teaspoons low sodium soy sauce
1/2 teaspoon dark sesame oil
4 (6 ounce) skinless salmon fillets
1 teaspoon sesame seeds
Lemon rind strips


Preheat oven to 400 degrees
Combine the first 3 ingredients in a shallow dish. Add fish to the dish, turning to coat. Marinate at room temperature approx. 8 mins, turning occasionally.
Remove fish from marinade; discard marinade. Place fish on baking sheet coated with cooking spray. Sprinkle fish evenly with sesame seeds. Bake at 400 degrees for approx. 8 mins, until fish flakes easily, using a fork.
Garnish with rind.

Nutritional Value per serving:

Calories: 255
Fat: 11.7 grams
Protein: 31.5 grams
Cholesterol: 81 mg
Sodium: 285 mg
Calcium:  26 mg


Thursday, June 21, 2012

Did you know?

Did you know that an eggplant is an excellent source of fiber and the mineral manganese which promotes optimal bone health.

Wednesday, June 20, 2012

Linking goals and well-being

1) Choosing realistic and attainable goals is associated with well-being.

2) Those who think they can control the ways in which their goals proceed possess higher levels of well-being than those who lack sufficient belief in personal control.

3) Individuals who receive support from significant others, such as family and friends report higher levels of well-being than those who report less support.

4) People who report high levels of commitment and involvement in their goals exhibit a high level of well-being.

With these 4 points stated, I will end be defining just what a state of well-being is:

Well-being is the condition of good physical and mental health, maintained by sufficient exercise, proper diet and healthy, meaningful life habits.

Link of Interest...

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Grilled C.P. Sandwiches

Grilled Chicken and Pineapple Sandwiches     This recipe serves 4 (one sandwich each)


4 (6 ounce) skinless, boneless chicken breast halves
1/2 teaspoon of salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1/4 (1/2 inch thick) slices fresh pineapple
Light mayonnaise
4 (1.5 ounce) whole wheat hamburger buns, toasted
4 large basil leaves


1) Prepare grill, heat
2) Sprinkle chicken evenly with salt and pepper.
Place chicken on grill coated with cooking spray; grill approx. 6 mins on each side, until done, brushing occasionally with lime juice. Grill pineapple approx 3 mins on each side, until browned.
3) Spread mayonnaise on bottom halves of buns. Top each with 1 chicken breast half, 1 pineapple slice, 1 basil leaf, and one bun top. Ready to serve!

Nutritional value per serving:

Calories : 333
Fat: 11%
Protein: 43.4 grams
Carbs: 30.5 grams
Fiber:   4.1 grams
Cholesterol: 99 mg
Sodium: 608 mg
Calcium:  75 mg

Yoga Exercise

Goddess Squat:


Open your feet as wide apart, for example, as wide as your mat and squat down toward the floor. With hands in prayer position, press your elbows against the insides of your knees. As your tailbone draws down toward the ground, draw your chest and the crown of your head up.

Tuesday, June 19, 2012

Fruit and Vegetable Reccomendations for Adolescents

Vegetable Guidelines:

9-13 years of age:   2 to 2.5 cups, daily

Boys 14-18 years of age:  3 cups, daily

Girls 14-18 years of age: 2.5 cups, daily

Fruit Guidelines:

9-13 years of age:  1.5 cups, daily

Boys 14-18 years of age: 2 cups, daily

Girls 14-18 years of age: 1.5 cups, daily

Peach-Carrot Smoothie

This recipe provides 6 servings                          Prep. time: approx 10 mins.


Using a blender, combine 1 pound frozen peach slices (approx. 2 cups), 1 1/2 cups of tangerine or orange sections (peeled and pitted),  2 cups of carrot juice, 2 cups of orange-tangerine juice and 2 teaspoons grated fresh ginger. Blend ingredients until smooth.

Nutrition Value per serving:

113 calories , 0 grams of fat, 2 grams of protein, 27 grams of carbs, 2 grams of fiber, 51 milligrams of sodium

Thursday, June 14, 2012

O. T. Scramble

This recipe consist of 5 ingredients and is sure to please!

Onion and Tomato Scrambled Eggs

One serving


4 cherry tomatoes, chopped
1/2 medium sweet onion, chopped
2 eggs, beaten
1 tablespoon fresh basil, chopped
1 tablespoon olive oil


Using a small skillet, saute onion in olive oil until translucent. Add tomatoes and cook approx. 4 mins., until tomatoes soften. Add eggs and basil. Cook, gently turning the mixture constantly, until eggs are desired consistency.

4 Reasons to consider Herbal Teas...

1) To calm and relax: chamomile, hops, dong quai and passionflower

2) To boost immunity: birch bark, echinacea and hyssop

3) To detoxify: anise, alfalfa, dandelion, licorice, nettle, red clover and uva ursi

4) To boost digestion: cinnamon, ginger, green teas, fennel, peppermint, sage and sarsaparilla

4 surprising summertime smoothies

Just click to check out these healthy smoothies, brought to you by the American Council on Exercise.

Link of Interest...

If you have any interest in Yoga, please click on the following link:

2 Flexibility Exercises

1) Lying face down quadriceps stretch:

   step one: lie flat, face down to the floor, one arm under forehead for comfort

   step two:  Draw right heal back toward buttocks, hold for 20 seconds, repeat with other leg.

2) Standing quadriceps stretch:

    step one: While in a standing position ( a chair may be used to hold onto for support), bend the right knee toward  buttocks.

   step two:  Grasp the right ankle with the right hand.

   step three: Gently pull thigh back slightly using right arm, hold for 20 seconds, repeat with other leg.    

Grilled Corn and Watermelon Salad

This recipe is healthy, sweet and savory!

Serves 6  (aprox. 1 cup each)


3 ears of corn, husks and silk removed
2 teaspoons canola oil
5 cups cubed watermelon
1.5 cups cherry or grape tomatoes, sliced
1/2 thinly sliced red onion
2 tablespoons chopped fresh basil
1.5 tablespoons rice vinegar
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt


Brush corn with canola oil. Grill over medium-hot grill for approx. 10 mins, until kernels are charred and tender. Cool slightly. Cut kernels from cob; then cool completely.

In the meantime, in a medium sized bowl combine tomatoes, red onion, bail, watermelon. Stir in cooked corn into the mixture. Combine rice vinegar, olive oil and salt; pour over watermelon mixture and toss gently to coat.

Grape-Spinach Salad

This recipe provides 4 servings       Total Prep Time: approx. 15 mins.


2 tablespoons pine nuts
1 (6 ounce) package fresh baby spinach, washed
1 cup of seedless grapes, sliced
1/4 cup crumbled reduced fat feta cheese
1/4 cup light raspberry-walnut vinaigrette


Heat pine nuts in a skillet over medium-high heat, stirring consistently, approx. 5 mins, until fragrant and toasted.

Chop spinach. Toss together spinach, grapes, feta cheese, and vinaigrette in a serving bowl. Sprinkle with pine nuts and serve!

Nutritional Value:

Calories per serving: 106; Fat:6.5 grams, Protein: 3.4 grams, Carbohydrate: 10.6 grams, Sodium: 273 mg, Calcium: 65 mg

Wednesday, June 13, 2012

Mango-Watermelon Salad

Mango goes very well with watermelon and tropical pineapple, also pecans add a crunchy texture.

This recipe serves 6 , one cup per serving


4 cups of thinly sliced watermelon
1 ripe mango, peeled, pitted and thinly sliced
1 cup thinly sliced fresh pineapple
2 tablespoons mango chutney
2 tablespoons fresh mint, chopped
1/2 cup of pecan pieces
1/2 cup of Feta cheese


In a medium sized bowl, combine mango, watermelon, pineapple, chutney and mint; gently stir until combined. Transfer to a platter, top with pecan pieces. And, sprinkle with Feta cheese.

Nutrition info:

per serving: 150 calories, 7 grams of fat, 0 mg cholesterol, 45 mg sodium, 24 grams of carbohydrates, 3 grams of fiber, 17 grams of sugar, 2 grams of protein

Daily values per serving: 70% Vitamin C, 25% Vitamin A, 2% Calcium and 4% Iron

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2 Book Recommendations

Recommendations : 

1) The Science of Yoga: The Risk and Rewards by William J. Broad

2) Original Yoga: Rediscovering Traditional Practices of HATHA Yoga by Richard Rosen

Yoga Exercise

1) Warrior Pose

Step your right foot forward into a lunge. Turn your back heel to the floor, pressing the back edge of your foot into the mat. Squeeze the muscles of your back thigh toward the bone as you reach your arms overhead and lift your chest.

Tuesday, June 12, 2012

Did you know...?

Did you know that past studies suggested that drinking beet juice before a workout can assist people exercise 16% longer.

Also, recent research demonstrates that nitrate-rich beverages, such as beet juice, also widens blood vessels and optimizes the way muscles use oxygen.

Recipe of the Day!

Salmon With Fresh Thyme


1 pound of salmon, cut into 4 fillets
4 tablespoons fresh thyme, chopped
Salt and pepper to desired taste
Olive Oil


Preheat oven to 200 degrees. Mix thyme, 1/2 teaspoon salt, and 1/2 teaspoon of pepper. Lightly coat a shallow baking dish with olive oil. Place salmon skin-side down, rub with a light layer of oil and a dash of salt and pepper.
Bake for approx. 40 mins. or until salmon flakes easily.

4 servings are yielded from this delicious and healthy recipe.

3 Powerful Words !

3 powerful words..when combined:

Ready, Confident and Committed

When we are ready, confident and committed, we possess the inner fuel to achieve our goals!

Gazpacho Recipe


3 cups of tomatoes, ripe, seeded and diced
2 cups red bell pepper, diced
1 1/2 cups red onions, diced
1/2 cup celery, diced
3/4 cup cucumber, diced
1 teaspoon garlic, minced
1/4 cup of red wine vinegar
1 3/4 cups of organic vegetable juice
A pinch of cayenne
1 teaspoon cumin


Mix diced tomato, peppers, red onions, celery, and cucumber together in a medium bowl. Divide the mixture in half and separate into two bowls. Add garlic and vinegar to one of the batches then puree in blender until smooth. Add vegetable juice, cayenne, and cumin to the blender. Gently blend all ingredients. Pour puree over remaining batch of diced vegetables and mix well. Refrigerate overnight. Freezing left overs is an option.

Serving size: 1 cup

Monday, June 11, 2012

Beef recipes under 300 calories

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6 Phosphorus Facts

1) Phosphorus is the 2nd most abundant mineral in the body; Calcium is the most abundant mineral in the body.

2) Similar to calcium, phosphorus plays a role in mineralization of bones and teeth.

3) Phosphorous helps filter out waste in the kidneys and contributes to energy production in the body by participating in the breakdown of carbohydrates, protein, and fats.

4) Phosphorous assist in muscle pain reduction after strenuous workouts.

5) Phosphorus is needed to balance and metabolize other vitamins and minerals, such as the following: vitamin D, calcium, iodine, magnesium, and zinc.

6) Animal products such as eggs, fish, poultry, meat and milk are very good sources of phosphorus. The majority of the instances, any food high in protein is also high in phosphorus.

Sunday, June 10, 2012

2 core exercises

1)  Curl-up/Crunch


1) Lie flat on a mat or floor with hips and knees elevated to form a 90 degree angle.

2) Hands are placed at the sides of the head or folded across the chest with chin tucked into the chest.

3) Torso is curled (flexed) toward the thighs until shoulders are off the floor and returned in a controlled manner to the starting position.

2) Bent Knee Sit-Up


1) Lie flat on the floor with knees bent (flexed) and heels close to buttocks.

2) Hands are placed at the sides of the head or folded across the chest with chin tucked into the chest.

3) Hips and Trunk are moved (flexed) toward thighs until trunk is off the floor and returned in a controlled manner to the starting position.

Berry Blast Smoothie

This recipe makes 6 servings.               Prep: 10 mins.


Combine 10 ounces frozen blackberries, 1 cup fresh blueberries, 3 cups blueberry-pomegranate juice, 2 cups of ice, 6 ounces blueberry yogurt, 2 tablespoons fresh lemon juice, 2 tablespoons agave syrup and 2 tablespoons of wheat germ in a blender.

Cover and blend until smooth

Nutrition value per serving:

166 calories , 1 gram of fat, 5 grams of protein, 39 grams of carbohydrates , 3 grams of fiber, 35 milligrams of sodium, 2 mg cholesterol

Saturday, June 9, 2012

Strawberry Salsa

This recipe serves six            prep. time: 15 mins


1 pound of strawberries, hulled and diced
1/4 cup thinly sliced scallions
1 jalapeno , seeded and diced
1/4 cup of cilantro, chopped
2 tablespoons fresh lime juice
1 tablespoon agave syrup or honey
1/8 teaspoon of salt


Gently mix ingredients together in a mixing bowl. Serve over chicken, fish or with tortilla chips.

Nutritional info: 34 calories per serving, 0 fat, 1 gram protein, 9 grams carbohydrates, 0 grams fiber, 50 milligrams of sodium, 0 cholesterol

Friday, June 8, 2012

Quote of the Day!

"Through appropriate goal setting, intentions and visions become actions and reality."

Nutrition Facts

Almonds, walnuts and other nuts are very good sources of omega-3 fatty acids and Vitamin E.

Fish, especially salmon, is full of anti-inflammatory omega-3 fatty acids.

Thursday, June 7, 2012

Word of the Day...

The word of the day is...Vitality.

Just what exactly is Vitality? It is a mixture of energy, enthusiasm, vigor and zest.

It is approaching life with full excitement and energy, not doing things halfheartedly, living life as an adventure.

It is feeling alive and activated for each day's adventure!

Did you know..?

Did you know that cinnamon, cloves, basil, garlic, red chili and turmeric have antioxidant and anti- inflammatory actions?

With the above info in mind, I suggest spicing up your meals for enhanced taste and health benefits!

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