Thursday, August 30, 2012

What is N. B. C. ?

NBC is simply an acronym to remember when  grocery shopping.


 B: Boxes: No boxes, meaning stay away from boxed, processed foods which are generally high in sodium and fat content.

C: Color, when grocery shopping go to the healthy, colorful section, your body and mind will be glad that you did!

Healthy Labor Day Recipes

Just click, please:

Nutrition Tip

When you have the opportunity to add Parsley as a garnish or part of a recipe do not hesitate.

Fresh or dried parsley is a very good source of vitamin K, which is needed for healthy bone clotting, reducing inflammation, in addition to keeping up your bone strength to help prevent osteoporosis.

Did you know?

Walnuts are one of the richest sources of serotonin, a chemical in your brain that helps create feelings of calmness and happiness!

Wednesday, August 29, 2012

Book Recommendation

The Juicing Bible by Pat Crocker

Did you know?

Apples contain the powerful flavonoid quercetin, an antioxidant that may act as a natural antihistamine and block substances that cause allergy symptoms. It is essential to eat the skin as the majority of the quercetin is in the apple skin.

More about Whole Grains...

Whole Grains are complex carbohydrates that provide fiber, B vitamins, phytochemicals and healthy fats.

When grains are refined- think white rice- the brain and germ are removed, in addition to most of the fiber.

Acquiring at least 3 daily servings helps reduce your risk of heart disease and certain cancers.

So, next time you go grocery shopping, think Whole Grains!

Tuesday, August 28, 2012

Easy and Healthy Trail Mix

This is a quick energy snack packed with protein and fiber.


1) 1/4 cup high fiber cereal
2) 1/2 ounce roasted edamame
3) 1/2 ounce dried cranberries
4) 1/2 ounce raisins

Mix together ingredients.     Provides 1 serving

Nutritional value:

Calories: 184
Fat:         2.4 grams
Protein:  10 grams
Carbs: 35 grams
Fiber  8 grams

Exercise of the Day and Most Days...

Bridge with leg lift


1) Lie flat on the floor, or mat, your arms by your sides and lengthened toward your feet. Legs should be bent, with feet flat on the floor.

2) Lift your hips and spine off the floor, creating one long line from your knees to your shoulders. Keep your weight shifted over your feet.

3) Keeping your legs bent, bring your left knee toward your chest.

4) Lower your left leg until your toe touches the mat. Be sure to keep your pelvis level.

5) Bring your left knee toward your chest again. Repeat 4-8 times.

6) Lower your left leg tot he floor, switch legs, and repeat the exercise with your right leg. Repeat 4-8 times.

Proper Exercise Technique:

Your hips and torso should remain stable throughout the exercise. If necessary, prop yourself up with your hands beneath your hips once you are in a bridge position.

Your buttocks are to remain tightly squeezed as you focus on maintaining abdominal stability.

*Avoid: Lifting your hips to do the work by extending out of your hips.  Lifting your hips so high that your weight shifts onto your neck.

*This exercise is not recommended if you have a neck issues/pain or knee injury.*

Sunday, August 26, 2012

Power Smoothie

This smoothie packs a nutritional punch!

Provides 2 servings


1/2 cup plain low-fat yogurt
2 cups of strawberries, hulled and sliced in half
1/2 cup sliced banana
1 cup diced mango
2 tablespoons plain whey protein powder
1 tablespoon honey
1 cup crushed ice


In a blender, combine ingredients and blend until smooth. Ready to serve!

Serving size: 1 1/2 cups

Nutritional content per serving:

Calories: 257
Fat: 3 grams
Sodium: 72 mg
Calcium:  147 mg
Protein:    16 grams
Calcium:  147 mg
Cholesterol: 32 mg

Recipe of the day

Carrot and Cabbage Salad with Peanut Sauce


1 3.75-ounce package bean threads (cellophane noodles)
1/4 cup reduced-sodium chicken broth
3 tablespoons creamy peanut butter
2 tablespoon reduced-sodium soy sauce
2 tablespoons honey
1 teaspoon lime juice
1/2 teaspoon toasted sesame oil
1 glove garlic, minced
3 cups of shredded cabbage
1 cup coarsely shredded carrots ( 2 medium)
1/2 cup snipped fresh cilantro leaves
1/4 cup chopped honey-roasted peanuts
Lime wedges


1) In a large bowl soak bean threads in enough water to cover for approx. 10 mins. Drain thoroughly. Using kitchen shears, snip bean threads into smaller strands.

2) In the meantime, in a large bowl combine broth, peanut butter, soy sauce, honey, lime juice, sesame oil, and garlic. Add cabbage and carrots. Toss to combine

3) Divide noodles among 4 serving plates. Top with cabbage mixture. Sprinkle cabbage mixture with cilantro and peanuts. Serve with lime wedges.

This recipe provides 4 servings.

Nutritional value per serving:

Calories: 278
Fat    10 grams
Sodium:  442 mg
Carbs:  44 grams
Protein:  6 grams

Saturday, August 25, 2012

Great Breakfast Idea

Overnight Oatmeal with Fruit

This creamy and filling recipe will be sure to delight you with its versatility, simply use your favorite yogurt and fruit in the mix. The oatmeal mixture will last 2 days in the refrigerator.

Prep Time: 15 mins      Chill: 6-8 hours


1) 2 cups regular rolled oats
2) 1 cup milk
3) 1 cup of apple juice
4) 1/4 cup of honey
5) 1 teaspoon ground cinnamon
6) 3/4 cup blanched almonds or walnuts, toasted and coarsely chopped
7) 1 tart green apple, cored and very thinly sliced
8) 1 6-ounce plain low-fat yogurt
9) 1 cup fresh raspberries


In a medium bowl stir together oats, milk, apple juice, honey, and cinnamon. Cover; chill for 6-8 hours. Stir in nuts. To serve, spoon oat mixture into six 8 ounce serving glasses or into a Mason jar for easy on the go eating. Top with apple slices, yogurt, and raspberries.

*This recipe provides 6 servings.*

Nutritional value per serving:

Calories:  347
Fat:     13 grams
Carbs: 52 grams
Fiber:  7 grams
Protein: 10 grams

Friday, August 24, 2012

3-Ingredient Healthy Recipes

Just click, please:

Hamstring Stretch


1) Lie flat on your back with both knees bent and your feet flat on the floor.

2) Grasp your left leg behind the knee, and draw your knee in toward your chest.

3) Maintaining your knee pulled into your chest, flex your toes and contract your quadriceps, so as you begin to straighten your leg.

4) Release your leg into the stretch, and pull it closer toward the chest. Repeat 8 times on each leg.


Rounding your shoulders and lifting your head.    Rolling your stabilizing leg out of neutral position.

Proper technique que:

Your knee to be pulled in toward the chest throughout the movement.

Check this out!

The following is a very tasty and healthy recipe:

Skillet White Beans

Approx. prep time: 20 mins.       Approx. cook time: 25 mins 


1 large sweet onion, such as Vidalia or Maui, halved lengthwise and thinly sliced
3 tablespoons butter
1/2 cup maple syrup
1/3 cup white balsamic vinegar or lemon juice
 2 tablespoons packed brown sugar
2 tablespoons snipped fresh sage
2 tablespoons tomato paste
1 teaspoon salt
1 teaspoon freshly ground pepper
2 16 ounce cans navy beans, rinsed and drained
2 16 ounce cans of butter beans, rinsed and drained
1 16 ounce can garbanzo beans (chickpeas), rinsed and drained sour cream
Yellow, red, and/or green tomatoes, chopped (optional)
Fresh sage leaves (optional)


1) In a large skillet cook onion in hot butter over medium heat approx. 15 mins. or until very tender and browned, stirring as necessary. Stir in maple syrup, vinegar, brown sugar, the snipped sage, the tomato paste, salt, and pepper. Add beans; stir gently to coat.

2) Cover and cook over medium heat for approx. 15 mins or until heated through, stirring occasionally. Transfer to a serving bowl. May be garnished with tomatoes.

1 serving: 1/2 cup

Nutritional value per serving:

Calories: 146
Fat:         7 grams
570 mg sodium
Fiber:     9 grams
Protein: 10 grams

Did you know?

Regardless of the variety, Kale has one of the highest antioxidant capacities of all fruits and vegetables!


Saute' in olive oil with a small amount of minced garlic and lemon juice

Vegetable Potato Salad

This recipe takes approx. 35 mins to prepare


1 pound yellow or red tiny new potatoes, sliced
2 ears of corn, cooked, or 1 cup frozen whole kernel corn, thawed
4 Roma tomatoes, sliced or cut into thin wedges
1/4 cup fresh basil leaves, torn
1/4 cup olive oil
3 tablespoons balsamic vinegar
1 tablespoon finely chopped shallot
1/2 teaspoon Dijon-style mustard
1/4 teaspoon sugar
1/4 teaspoon salt
1/2 teaspoon black pepper
1/2 cup crumbled goat cheese or feta cheese (2 ounces)
Fresh basil leaves


1) In a medium saucepan cook potatoes, covered, in enough boiling water to cover approx. 5 mins or just until tender. Drain and cool. Cut corn kernels from cobs. On a large serving platter arrange potatoes and tomatoes. Sprinkle with corn and the 1/4 cup of basil.

2) For dressing, in a screw-top  jar combine oil, vinegar, shallot, mustard, sugar, salt, and pepper. Cover and shake well. Pour dressing over potato mixture. Sprinkle salad with cheese and basil leaves.

This recipe provides 8 servings

Nutritional info per serving:

Calories: 164
Fat:          9 grams
Carbs:     17 grams
Protein:   4 grams

Thursday, August 23, 2012

Kiwi-Watermelon Pops

When purchasing for kiwifruits, select ones that yield to gentle pressure. If the fruit is not quite ripe, let it stand at room temperature for a day or two.

Prep Time: approx. 25 mins.       Freeze: at least 5 hours


1/4 cup water
2 tablespoons sugar
2 cups cubed seedless watermelon
8 5 ounce paper cups
8 wooden frozen-dessert sticks
8 kiwifruits, peeled and cut-up


In a small bowl combine the water and sugar, stirring until sugar dissolves. In a blender combine watermelon cubes and 1 tablespoon of the sugar-water mixture. Cover and blend until smooth. Divide mixture among paper cups. Cover tops of paper cups with foil. Cut a slit in the center of the foil on each cup; insert a wooden stick through each slit, approx. halfway into the mixture. Place cups on a small baking sheet. Freeze for 1 to 2 hours or until thick and slushy.

In a blender combine kiwifruits and the remaining sugar-water mixture. Cover and blend until smooth. Remove foil from paper cups. Pour kiwifruit mixture evenly over watermelon layer in cups. Freeze for at least 4 hrs.

To serve, peel away paper cups

This recipe provides 8 servings

Nutritional value per serving:

Calories: 70
Fat:          0

Pineapple-Kiwi Smoothie

By adding leafy greens such as spinach to your morning smoothie is a very good way to pack an extra dose of vegetables.


2 cups fresh baby spinach
1 cup sliced kiwifruits
1 banana, cut up
1/4 cup chopped fresh pineapple
1/4 cup orange juice
2 tablespoons flaxseed meal or chia seeds


In a blender combine spinach, kiwifruits, banana, yogurt, 1/4 cup pineapple, the orange juice, and flaxseed meal. Cover and blend until nearly smooth, stopping to scrape down sides of container as needed. Evenly divide between 2 glasses.

Provides 2 servings (1 cup) servings.

Nutritional value per serving:

Calories: 219
Fat:        5 grams
Sodium:: 92 mg.
Protein:   8 grams

Shoulder Stretch


1) Stand up right, with your right arm drawn across your body at chest height. With your left hand, apply pressure to your right elbow.

2) Hold for 20 seconds, release and repeat 3- 4 times. Do the same with left arm

Proper Technique Tip: Elbow should remain straight while you apply pressure with your hand.

Avoid: Allowing your shoulders to lift toward your ears.

Blueberrie Facts

Blueberries are rich in fiber and antioxidants with anti-inflammatory properties may assist in helping protect against heart disease and colon cancer.


Sprinkle over cereal, yogurt, or oatmeal.

Did you know?

Pumpkin seeds are high in protein, fiber, and healthy fats, in addition to plant sterols which assist in lowering LDL cholesterol  levels.


Add seeds to hot cereal, salads and trail mix.

Recipe of the Day

Avocado Deviled Eggs

This is a well know, classic recipe that gets an extra dose of good fats with the addition of avocado and a dash of heat from the hot sauce.


12 eggs
1/2 cup of mayonnaise
1 tablespoon country Dijon-style mustard
1 teaspoon caper juice or sweet or dill pickle juice
1/3 teaspoon freshly ground black pepper
1 ripe but firm avocado, halved, seeded, and peeled
1 teaspoon lemon juice
Bottled hot sauce
Snipped fresh chives (optional)


Place eggs in a single layer in a large Dutch oven. Add enough cold water to cover the eggs by it least one inch. Bring to a rapid boil over high heat (water will have large rapidly breaking bubbles). Remove from heat. Cover and let stand for approx. 15 mins then drain. Run cold water over the eggs until cool. Peel eggs and cut in half lengthwise. Remove yolks and place in a large bowl. Set whites aside.

Mash egg yolks with a fork. Add mayonnaise, mustard, caper juice, black pepper, and hot pepper sauce, stirring to mix.

Chop avocados into 1/2 inch pieces; toss with lemon juice. Spoon egg yolk mixture into egg white half's. Place pieces of avocado on top. If desired, sprinkle with chives. Cover and chill in refrigerator 2-4 hours before serving.

*This recipe provides 24 servings*

Nutritional value per serving:

Calories:   79
Fat:           7 grams
Cholesterol : 95 mg
Protein:          3 grams

Wednesday, August 22, 2012

Avocado, Tomato and Mango Salad

Total Prep. Time: approx. 30 mins    Chill for approx. 1 hour


1) mango, seeded, peeled, and cut into chunks
2) 1 tomato, cut into chunks
3) 1/3 cup thinly sliced red onion
4) 2 tablespoons snipped fresh cilantro
5) 2 tablespoons olive oil
6) 1 tablespoon white wine vinegar
7) 1 tablespoon lemon juice
8) 2 clove garlic, minced
9) 1/4 teaspoon salt
10) 1/4 teaspoon freshly ground black peeper
11) 1 avocado, halved, seeded, peeled and cut into chucks


1) In a medium bowl combine mango, tomato, and red onion. For dressing, in a screw top jar combine cilantro, oil, vinegar, lemon juice, garlic, salt, and pepper. Cover and shake thoroughly. Pour dressing over mango mixture. Toss gently to coat. Cover and chill for approx. 1 hour.

2) Just before serving, stir in avocado

*This recipe provides 4 servings.*

Nutritional value per serving:

Calories: 166
Fat: 12 grams
154 mg sodium

Monday, August 13, 2012

Basic Crunch Exercise


1) Lie flat on the floor or mat with knees bent, and clasp your hands behind your head.

2) Keeping your elbows wide, engage your abdominals, and lift your upper torso to achieve a crunching movement.

3) Slowly return to the starting position. Perform 10-15 repetitions for 3 sets.

Avoid: Pulling your neck or tilting your hips toward the floor.

Exercise Que: Your chin should be slightly tucked, directing your look toward the inner thigh.

This exercise is not recommended if you exhibit back pain and or neck pain.

Sunday, August 12, 2012

Standing Knee Crunch


1) Stand tall with your left leg in front of the right, extend your hands up toward the ceiling, keeping arms straight.

2) Shift your weight onto your left foot, and raise your right knee to the height of your hips. Simultaneously go up on the toes of your left leg, while pulling your elbows down by your sides, your hands forming fists. This creates the crunch.

3) Pause at the top of the movement, and then return to the starting position. Repeat the sequence with your right leg as the standing leg. Repeat 8-12 times on each leg.

Proper movement ques:

Standing leg should be straight as you raise up on your toes. Shoulders should be relaxed as you pull your arms down for the crunch.

Avoid: Tilting forward as you switch legs

This exercise strengthens the core, calves and gluteal muscles as well as improving balance.

Black and Red Fruit Salad

This recipe provides 4 servings


2 red plums, pitted ans sliced
1 cup raspberries
1 cup blueberries
1 tablespoon sugar
1 tablespoon fresh orange juice
1/2 teaspoon cinnamon
2 tablespoons unsalted shelled pistachios, chopped
3 mint leaves, torn (approx. 1 tablespoon)


Toss plums, raspberries, and blueberries with sugar, orange juice, and cinnamon and let stand for approx. 15 mins. Serve sprinkled with pistachios and mint.

Serving size: approx. 1 cup

Nutritional value per serving:

Calories: 90
Protein: 2 grams
Carbs: 18 grams
Sugar: 12 grams
Calcium: 23 mg

Saturday, August 11, 2012

Did you know..?

Research suggest that two or more servings of strawberries per week may help reduce inflammation linked to clogging and hardening of the arteries. Both increase with age and boost your risk of heart attack.

Recipe of the Day

Three-Pea Chicken Salad

*Gently poach chicken breasts, or use rotisserie chicken for this salad.


4 sprigs tarragon plus 2 Tbsp. minced leaves
2 large shallots, 1 halved, 1 minced
2 garlic cloves, 1 smashed, 1 minced
1 lb. skinless, boneless chicken breasts
3/4 cup of plain Greek yogurt
3 Tbsp. olive oil
1/2 lb thinly sliced stringed sugar snap peas
1 cup shelled fresh English (or frozen, thawed) peas
1/2 cup thinly sliced stringed snow peas
1/4 cup finely chopped flat-leaf parsley
1/4 cup finely chopped fresh chives
2 tsp. finely grated lemon zest also 1 Tbsp. fresh lemon juice
8 slices toasted whole grain bread and/or lettuce leaves


Place tarragon sprigs, halved shallot, smashed garlic, and chicken in a medium saucepan. Add water to cover by 1 inch and season with salt and pepper. Bring water to a boil; remove pan from heat, cover, and let stand until chicken is just cooked through, approx. 20 mins, depending on size of chicken breast. Transfer chicken to plate, let cool. Dice or shred chicken.

Meanwhile, whisk yogurt, oil, minced shallot, and minced garlic in a small bowl. Season dressing with salt and pepper to desired taste.

Combine all peas in a medium bowl. Add chicken, dressing, minced tarragon, parsley, chives, lemon zest, and 1 Tbsp. lemon juice; toss to coat. Add additional lemon juice, if desired. May be served over toasted bread and/or lettuce leaves.

This recipe provides 4 servings:

Nutritional info per serving:

Calories: 450
Fat: 14 grams
Fiber: 14 grams

The Anatomy of an Egg

1) Yolk: The yolk delivers three quarters of the eggs calories and nutrients, also contains the proteins that create emulsions like aioli.

2) Chalazae: A pair of twisted cords that anchor the yolk in the center of the egg.

3) Inner White: The white is 90% water, the remainder is mainly protein. Thicker and firmer than the outer white, the inner white cushions the yolk and appears cloudy when very fresh. This is a good sign when making souffle's. Fresh whites make for more stable foams.

4) Outer White: Visualize the profile of a fried egg and you will recognize the thin outer layer of the white, which cooks more quickly than the center. Older eggs have a higher proportion of this thin white.

5) Eggshell: The permeable shell has up to 17,000 pores, which is how the egg loses moisture over time. This is also how it picks up refrigerator odors. Therefore, storing your eggs in the carton/container they came in is suggested.

Did you know...?

Fast food is the leading cause of acne, this is because of the carb and fat overload and an abundance of iodine, which can result in skin flare -ups when consumed in excess.

6 Detox Foods

1) Green leafy vegetables: The chlorophyll helps flush out environmental toxins such as heavy metals, pesticides, and air pollution. The vegetables to load up on are chard, kale, parsley, spinach, mustard greens and wheat grass.

2) Garlic: Garlic activates liver enzymes that help filter out wastes. Research suggest garlic juice may also inhibit the growth of tumors.

3) Lemons: lemons help convert toxins into water-soluble forms that's easily flushed away.

4) Watercress: The peppery little green leaves are rich in minerals and also have a diuretic effect that assist in moving things through your system.

5) Beets: Beet juice cleanses and nourishes the liver.

6) Broccoli: Broccoli contains approx. 50 times more cancer fighting, enzyme-stimulating activity than any other vegetable.

Link of Interest

Check this out, please:

300- Calorie Dinners

Just click, please:

Core/Abdominal Exercise

Oblique Roll-Down

1) Sit with your arms extended to the sides, parallel to the floor.

2) Contract your abdominals, drawing your navel to your spine and lengthening the spine upward.

3) Roll backward while simultaneously rotating your torso to one side.

4) Staying in a flexed position, rotate your torso back to the center.

5) Rotate to the other side, maintaining the abdominal contraction.

6) Return to the center, and repeat sequence, 4-8 times on each side.

Technique Ques:

 Your arms are to lengthen as you roll down to create opposition throughout the torso.

Your neck should be relaxed and lengthened to prevent straining

*Avoid: Tensing your neck and shoulder muscles   

*This exercise is not recommended if you have a herniated disk

Friday, August 10, 2012

6 nutrients that speed up weight loss

1) Fiber: It is essential for optimal health and weight loss, however most people consume less than half of the 25 grams recommended, daily. Low fiber consumption is associated with a host of diseases, such as heart disease, Type 2 diabetes, and some types of cancer. Getting more fiber via juicing will also help you feel full longer and decrease cravings for sugar rich/fattening foods.

2) Iron: Approx. 1 in 5 people suffers from a lack of iron. Iron deficiency is associated with feeling tired, and sluggish. Having the necessary amount of iron means you will have more energy to exercise.

3) Vitamin C: Vitamin C increases your body's absorption of iron, which contributes to more energy and stamina.

4) Calcium: Calcium strengthens bones, teeth, and nails. It also regulates blood pressure, which assist in shedding unwanted pounds.

5) Vitamin E: Vitamin E plays a role in the metabolism of fat and has been demonstrated to facilitate weight loss.

6) Folic Acid: Folic acid can assist in reducing the risk of heart disease, colon cancer and speed up a sluggish metabolism.

Recipe of the Day

Korean-Style Beef Skewers with Rice Noodles


6 tablespoons less-sodium soy sauce
1/3 cup of sugar
1 1/2 tablespoons sambal oelek (chile paste, for example, Huy Fong)
1 tablespoon canola oil
1 tablespoon fresh lime juice
3 garlic gloves, minced
1 (1-pound) top sirloin steak, sliced against the grain into thin strips
1/2 cup water
8 ounces wide rice sticks
3 tablespoons thinly sliced green onions


1) Warm grill to medium-high heat.

2) Combine first 6 ingredients in a zip lock bag. Add beef to bag and seal. Marinate at room temperature for approx. 30 mins, turning once. Remove steak from bag; reserve marinade.
Thread steak evenly onto 8 (8-inch) skewers. Grill 2 mins. on each side or until desired degree of doneness. Combine reserved marinade and water in a small saucepan and bring to a boil. Cook for 1 minute.

3) Soak noodles in boiling water until tender; drain. Place noodles in a large bowl. Pour reserved marinade mixture over noodles; sprinkle with onions and toss. Serve with skewers.

Recipe provides 4 servings (serving size: 2 skewers and a half cup of noodles).

Nutritional content per serving:

Calories: 303
Fat: 8 grams
Protein: 23.9 grams
Carbs: 33.3 grams
Sodium: 850 mg.

Wednesday, August 8, 2012

Tuesday, August 7, 2012

What is E.I.E. ?

E stands for educational

I stands for Interesting

E stands for Engaging

It is my goal to adhere to these 3 simple letters. It is my mission as a personal trainer/health coach to keep my interactions with clients centered around this acronym.

It is also my goal to provide information on this site that embodies the E.I.E. philosophy!

Character Strengths

Are you interested in knowing your character strengths?

If so, just click:

Sunday, August 5, 2012

A little info about cherries...

Cherries are part of the same family as plums, peaches and nectarines. Cherries  are a source of beta carotene, vitamin C and potassium.

Cherries also contain other beneficial substances, such as quercetin, a flavonoid with antioxidant properties, and cyanidin, which is believed to have anti-inflammatory effects, cherries have been recommended for generations as a remedy for arthritis.

When buying cherries, seek out plump, firm fruit with green stems. 1 cup of sour or sweet cherries equals approx. 130 calories

Book Recommendation

I higly recommended this book!

The Everything Juicing Book, by Carol Jacobs

Saturday, August 4, 2012

Did you know?

Tomato juice was served for the very first time in 1917 at a spa in Indiana. A french chef ran out of oranges for orange juice, so he squeezed tomatoes instead. It was an enormous success thus tomato juice became a popular morning drink!

The benefits of Lycopene

Lycopene is a very strong antioxidant found in tomatoes. It has been demonstrated to lower the risk of prostate, ovarian, and cervical cancer.

6 foods to increase your fiber intake...

1) Apples

2) Pears (with skin)

3) Dates

4) Figs

5) Chickpeas

6) Lentils

Tip: Increase your fiber intake levels in your diet gradually over the course of a week to two weeks.

Did you know...?

Approx. 90% of the antioxidant action in produce is in the fruit, not the fiber. Juicing removes the fiber from the produce, allowing the body to more quickly absorb nutrients.

Meanwhile, many fast foods, which are greatly lacking in nutrients, have become an unreliable source of energy for many Americans. Many commercial products are made with refined white flour, which loses approx. 90% of its vitamin and mineral content during the refinement process.

Juicing can assist in putting nutrition back into your life!

6 Reasons to Juice!

1) Juicing is good for digestive health. It assist digestion and can ease conditions such as acid reflux and ulcers.

2) Juicing can help in reduce high blood pressure and high levels of bad cholesterol.

3) Juicing is a low-calorie way to boost your energy level so you can enjoy life more.

4) Juicing can greatly contribute to your getting the 9 recommended daily servings of fruits and vegetables.

5) The fruits and vegetables used in juicing are very high in antioxidants, which are touted for their anti0aging properties. Antioxidants also improve circulation, contribute to cardiovascular health, improve brain function, and reduce the effects of stress.

6) Juice is simple to make and tasty!

6 Reasons to Juice!

Picture of health

Recipe of the Day

Hawaiian Chicken


1/4 cup of pineapple juice
2 tablespoons ketchup
2 tablespoons lower-sodium soy sauce
1 1/2 teaspoons minced peeled ginger
2 garlic gloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
3/4 teaspoon salt, divided
1/2 teaspoon of black pepper
2 cups hot cooked long grain white rice
1/4 cup chopped fresh cilantro
Cooking spray


1) Combine first 5 ingredients. Reserve 1/4 cup marinade; place remaining marinade in a zip lock bag. Add chicken to bag and seal. Chill 4 hours.

2) Heat a grill pan over medium heat. Cover pan with cooking spray. Remove chicken from bag; discard marinade from bag. Sprinkle chicken with a 1/2 teaspoon of salt and pepper. Add chicken to pan; baste with two tablespoons reserved marinade. Cook 6 mins. Turn chicken over; baste with two tablespoons of reserved marinade. Cook 6 mins.

3) Combine rice, 1/4 teaspoon salt, and cilantro.

This recipe provides 4 servings ( 1 breast half and 1/2 cup rice)

Nutritional per serving:

Calories: 247
Fat: 1.8 grams
Protein 29.9 grams
Carbs: 25.2 grams
Cholesterol: 68 grams
Iron: 19 mg
Sodium: 647 mg
Calcium: 26 mg

Friday, August 3, 2012

Link of Interest...

Just click, please:

Healthy Brunch Recipes

Just click, please:

Chair Dip Exercise

This exercise is convenient and very effective; it can be performed in the convenience of your own home.

1) Sit up tall near the front of a sturdy chair. Place your hands beside your hips, wrapping your fingers over the front edge of the chair.

2) Extend your legs in front of you slightly, and place your feet flat on the floor.

3) Scoot off the edge of the chair until your knees align directly above your feet and your torso will be able to clear the chair as you dip down

4) Bending your elbows directly behind you, without splaying them out to the sides, lower your torso until elbows make a 90 degree angle.

5) Press into the chair, raising your body back to the starting position. Perform 10-15 repetitions, 3 sets.

This exercise works the following muscle groups: abdominals, triceps, deltoids, pectorals major, latissimus dorsi, and core stabilizers. This exercise also trains the torso to remain stable while the legs
 and arms are in motion

Correct form: Your body is to remain close to the chair, spine should remain neutral throughout the movement.

Avoid: Moving your feet, rounding your back at your hips, pushing up solely with your feet, rather than using your arm strength.

*If you wish to increase the intensity, keeping your knees squeezed together, perform the dips with one leg lifted straight out, parallel to the floor. Perform 2 set 10-15 times on each side

**This exercise is not recommended for individuals with shoulder or wrist pain.**

About Juicing...

Juicing helps reset the body's appetite control center by providing the high quality nutrition it requires. Juicing is a very good way to supply key nutrients to the body in a fresh, raw and natural way.

Diets containing a high percentage of uncooked foods are strongly associated with weight loss and the lowering of blood pressure in overweight individuals.

Cooking can cause considerable loss of water-soluble vitamins and to a lesser extent fat soluble vitamins. Uncooked foods such as juices contain more vitamins and other nutrients, thus more satisfying to the body. The result of juicing is reduced calorie intake and weight loss in overweight and obese individuals.

Juicing assists the body's digestive process and allows for quick absorption of quality nutrition.

A key benefit of juicing is its ability to provide high levels of natural plant compounds that contribute to protection against cellular damage.

The following are some of the most nutrient dense foods ideal for juicing:

1)  Carrots
2) Apples
3) Pears
4) Watermelon
5) Pineapple
6) Grapes
7) Cantaloupe
8)  Strawberries
9)  Cauliflower
10) Celery
11) Bell Peppers
12)  Kale
13) Spinach
14) Brussels Sprouts
15) Beets

Rethinking Campfire Foods

Just click, please!