Sunday, September 30, 2012

Recipe of the Day

Chicken Cabbage Pad Thai

This recipe provides 2 servings                   Total prep time: 10 mins.


1 tsp safflower oil
10 oz firm tofu, drained and crumbled
3 cups thinly sliced cabbage
1 medium carrot, peeled and shredded
4 scallions, cut into 3/4 inch pieces
2 large egg whites
1 tsp low-sodium Tamara
1 tsp Thai red curry paste
4 oz cooked boneless, skinless chicken breast, cut into 1-inch chunks


1) Heat a large nonstick or well seasoned cast iron skillet on high. Add oil and swirl to coat skillet. Add tofu, cabbage, carrot and scallions and stir to combine.

2) In a small bowl, whisk egg whites, Tamara and curry paste.

3) Stir tofu mixture, scraping bottom of pan with a sturdy spoon, until tofu is firm and begins to turn golden in spots, approx. 5 mins.

4) Add chicken to skillet and toss. Pour egg mixture over top and stir, cooking until egg is set, approx. 2 mins. Serve warm.

Nutritional value per serving:

Calories: 308
Total fat: 11 grams
Fiber: 5 grams
Protein: 37 grams
Sodium: 450 mg
Cholesterol: 48 mg

*Cabbage is inexpensive and the leaves carry many phytochemicals, that assist the body detoxify and fight free radicals. Studies indicate that eating cabbage is associated with a reduced risk of several types of cancer

Thursday, September 27, 2012

Recipe of the Day

Banana French Toast

Provides 4 servings       


1) 2 oz low-fat cream cheese
2) 2 tbsp unsalted natural peanut butter
3) 1/4 cup nonfat plain Greek yogurt
4) 3 tsp pure maple syrup, divided
5) 1/2 tsp ground cinnamon
6) 8 slices whole-wheat bread
7) 2 egg whites
8) 1 egg
9) 1/4 cup low-fat milk
10) 1/8 tsp ground nutmeg
11)  2 medium bananas, peeled and sliced
12) 1 tbsp fresh orange juice
13) 1 tsp orange zest
Olive oil cooking spray


1) In a small bowl, mix cream cheese, peanut butter, yogurt, 1 tsp maple syrup and cinnamon until smooth and creamy. Spread 2.5 tbsp cream cheese mixture onto each of 4 bread slices. Top with remaining 4 bread slices; set aside.

2) In a medium bowl, whisk egg whites, egg, milk and nutmeg then set aside.

3) In a separate small bowl, toss bananas with orange juice and zest; set aside.

4) Heat a medium saute' pan on medium-high. Mist with cooking spray. Immediately dip 1 sandwich in egg mixture, coating both sides, and place in pan. Repeat, cooking 2 sandwiches in one pan at once. Brown sandwiches, approx. 1 min. per side. Remove and top with banana mixture and remaining 2 tsp maple syrup, dividing evenly. Serve immediately.

*One serving: 1 sandwich and half cup of banana mixture

Nutritional value per serving:

Calories: 332
Total Fat: 10 grams
Carbs: 45 grams
Fiber: 6 grams
Protein: 16 grams
Sodium: 366 mg
Cholesterol: 61 mg

Thursday, September 20, 2012

Link of Interest

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Simple Health Tip...

This following tip is very simple and has the potential to be very useful in assisting you in reaching your goals:

*If you want a daily reminder, whatever it is, write it down on a post-it and stick it on the refrigerator.*

We all visit the refrigerator several times a day, in doing so we can remind ourselves of our daily goals!  It serves as another means in fostering accountability and it is easy to do.

Post your reminder!

Monday, September 17, 2012

Recipe of the Day

Chicken Panini with Spinach and Sun-Dried Tomatoes


2 tablespoons extra-virgin olive oil, divided
1 teaspoon chopped fresh rosemary
4 (4-ounce) chicken cutlets
1/4 cup chopped oil packed sun dried tomato
1/8 teaspoon crushed red pepper
8 garlic cloves, thinly sliced
1 (6-ounce) package fresh baby spinach
3/8 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
8 (1-ounce) slices country style Italian bread
1/2 cup (2 ounces) shredded fresh mozzarella cheese
Cooking Spray


Combine 2 teaspoons olive oil, rosemary, and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator approx. 30 mins.

Heat a large nonstick skillet over medium-high heat. Add remaining 4 teaspoons oil to pan. Add sun dried tomato, red pepper, and parlic; saute' 1 min. or until garlic begins to brown. Add spinach; cook 1 min. or until spinach barely wilts. Stir in 1/8 teaspoon salt; set aside.

Heat a grill pan over medium-high heat; coat with cooking spray. Sprinkle chicken with remaining 1/4 teaspoon salt and the remaining black pepper. Cook chicken 3 mins on each side or until done. Remove chicken from pan; keep pan on medium -high heat.

Top each of 4 bread slices with 1 tablespoon cheese, 1 chicken cutlet, one quarter of spinach mixture, 1 additional tablespoon cheese, and remaining 4 bread slices.

Re- coat grill pan with cooking spray. Arrange 2 sandwiches in pan. Place a heavy skillet on top of sandwiches; press gently to flatten. Cook 4 mins on each side (leave skillet on sandwiches while they cook). Repeat process with remaining 2 sandwiches. Cut each sandwich in half; ready to serve!

Serving Size: Serves 4: 1 sandwich per serving

Nutritional info per serving:

Calories: 414
Fat: 14.8 grams
Protein: 35.5 grams
Carbs:  33.6 grams
Sodium: 687 mg

Wednesday, September 12, 2012

Coffee Cup Egg Scramble

Prep Time: 1 minute
Cook Time: 45 to 60 seconds

Makes 1 serving


2 eggs
2 tablespoons milk
2 tablespoons shredded Cheddar Cheese
Salt and Pepper


1) Coat 12 oz microwave-safe coffee mug with cooking spray.
Add eggs and milk; beat until blended.

2) Microwave on high 45 seconds; stir
Microwave until eggs are almost set, 30 to 45 seconds longer

3)  Top with cheese; season with small amount of salt and pepper.

*Note: microwave times vary, cooking times may need to be adjusted.*

Book Reccomendation

“Spices of Life: Simple and Delicious Recipes for Great Health,” by Nina Simonds

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Monday, September 10, 2012

Recipe of the Day

Chicken with Lemons and Olives

Total Time: approx. 45 mins

By bringing together tart lemons and briny olives with fresh herbs we have a Mediterranean-influenced chicken dish.


1) 2 teaspoons grated lemon rind
2) 1/4 cup fresh lemon juice
3) 1 tablespoon extra-virgin olive oil
4) 1 1/2 tablespoon minced fresh garlic
5) 4 (6-ounce) skinless, boneless chicken breast half's, halved crosswise
6) 2 teaspoon chopped fresh oregano
7) 1/2 teaspoon fresh rosemary
8) 3/4 teaspoon fresh ground pepper
9) 15 oil-cured olives, pitted and sliced
10) 1 large shallot, sliced
11) 1 lemon, thinly sliced
Cooking Spray


1) Preheat oven to 400 degrees

2) Combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Shake to coat chicken. Marinate approx. 15 mins at room temperature. Arrange chicken mixture in a broiler-safe 11 by 7 inch glass or ceramic baking dish coated with cooking spray. Sprinkle chicken evenly with oregano and the next 4 ingredients (up to shallot); top with lemon slices. Bake at 400 degrees for 20 mins.

3) Remove chicken from oven. Preheat broiler to high.

4) Place chicken 3 inches from broiler element; broil on high for 3 mins or until chicken is browned and done.

Serving Size: 1 breast half, 1/4 lemon, and approx 4 olives

Nutritional value per serving:

Calories: 271
Fat: 7.5 grams
Protein: 40.7
Carbs:  99 grams
Sodium: 255 mg
Calcium: 54 mg

Sunday, September 9, 2012

An awesome Fall Salad

Roasted-Squash Salad with Maple Vinaigrette

Total Prep Time: 40 mins.


1) 1/4 cup chopped, skinned hazelnuts or (unsalted) almonds
2) 1 pound butternut squash, halved, seeded and cut into 8 wedges
3) 3 tablespoons maple syrup
4) 1 1/2 tablespoons cider vinegar
5) 2 tablespoons Dijon Mustard
6) 5 cups mixed winter salad greens (for example, red leaf lettuce and radicchio)
7) 1/4 cup shaved Parmesan cheese
Olive oil cooking spray


Preheat oven to 425 degrees.

Place the nuts or almonds on a baking sheet in middle of oven. Bake for about 5 mins or until fragrant. Set aside.

Coat 13 by 9- inch nonstick baking pan with cooking spray. Place squash on pan, cut sides down. Cover with foil, and roast in middle of oven approx. 20 mins, until tender.

Whisk together the maple syrup, vinegar, and mustard in a serving bowl until blended. Add greens, and toss until well-mixed.

Divide the dressed greens onto each of 4 plates, and surround with 2 squash wedges. Sprinkle evenly with nuts and Parmesan and serve.

*Serving size: 1 1/4 cups of salad*

Nutritional value per serving: 

Calories: 168
Fat: 7 grams
Cholesterol: 4 mgs
Protein:       5 grams
Carbs:       25 grams
Sugar:       12 grams
Fiber          5 grams
Sodium: 147 mg
Calcium: 133 mg

Link of Interest

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Recipe of the Day

Apple and French Onion Soup

The apple adds an unusual combination of tart and sweet to the soup's savory broth.

*Essential key to success: allowing enough time for the onions to caramelize over moderate heat until they reach a buttery, silky texture.*


3 tablespoons unsalted butter
15 cups sliced yellow onion (approx. 4 pounds)
1 teaspoon black pepper
1 Honeycrisp or Pink Lady apple, peeled, quartered, and cut into strips
4 thyme sprigs
2 bay leaves
1/2 cup Madeira wine or dry sherry
6 cups lower-sodium beef broth
1/2 cup of apple cider
1 tablespoon sherry vinegar
10 (1/2-ounce) slices sourdough bread, cut into 1 inch cubes
2 cups (8 ounces) grated Gruye're or Swiss cheese
Thyme leaves (optional)


1) Melt butter in a Dutch oven over medium heat. Add onion to pan; cook 5 mins, stirring often. Continue cooking 50 mins or until deep golden brown, stirring as needed. Add pepper, apple, thyme sprigs, and bay leaves; cook 3 mins or until apples soften. Add wine; cook 2 mins, scraping pan to loosen browned bits. Add broth and cider; bring to a boil. Reduce heat, and simmer 45 mins. Discard bay leaves; stir in vinegar.

2) Preheat broiler.

3) Arrange bread cubes in a single layer on a pan; broil 2 mins or until toasted, turning after 1 min.

4) Preheat oven to 500 degrees.

5) Ladle 1 cup of soup into each of 10 ovenproof soup bowls. Divide the croutons evenly among bowls, and top each serving with about 3 tablespoons cheese. Place bowls on pan. Bake at 500 degrees for approx. 8 mins or until cheese melts. Garnish with thyme leaves, if desired.

*This recipe provides 10 servings.*

Nutritional value per serving:

Calories: 254
Fat:   11 grams
Protein: 11 grams
Carbs: 29 grams
Fiber: 4.1 grams
Sodium: 426 mg
Calcium: 278 mg

Saturday, September 8, 2012

Healthy, Protein filled Snack!

Turkey Tenders


1) 1 pound turkey tenderloin
2) 1/4 cup all-purpose flour
3) 1/3 cup egg substitute
4) 3/4 cup panko (Japanese breadcrumbs)
5) 2 tablespoons grated Parmesan cheese
6) 1/4 teaspoon garlic salt
7) 1/2 teaspoon black pepper
8) 1 tablespoon canola oil


1) Preheat oven to 425 degrees

2) Cut tenderloin in half lengthwise; cut into 20 (2-inch) pieces.

3) Place flour in a shallow dish. Place egg substitute in another dish/bowl. Combine panko, cheese, garlic, salt, and pepper in another dish. Dredge turkey in flour; dip in egg substitute, and dredge in breadcrumb mixture. Heat oil in a large nonstick skillet over medium high heat, swirling to coat. Add turkey pieces to pan; cook 2 mins. on each side. Place turkey pieces on a broiler pan. Bake at 425 degrees for 5 mins. Turn turkey pieces over, then bake an additional 5 mins. or until golden brown.

Provides 4 servings  (serving size: 5 pieces)

Nutritional value per serving:

Calories:  227
Fat:  6.1 grams
Carbs:  11 grams
Cholesterol:  47 mg
Sodium: 237 mg
Calcium: 36 mg

Linking Exercise and Happiness...

Numerous studies have demonstrated that exercise increases the body's production of endorphins and antibodies-both of which tend to lead to enhanced feelings of happiness. In terms of volume, research findings indicate that 30 mins. of exercise per day, at least 3 to 5 days a week, is the most effective amount of physical activity. All types of exercise have been found to have a positive impact on happiness, to some extent.

Did you know?

Adding some Rosemary to marinades may reduce your cancer risk- its antioxidants can help fight potential carcinogens created when meats are broiled or grilled at high temperatures.

Adding chopped Basil to your vinaigrette will make your greens safer to eat. Why? The oil from basil's leaves kills bacteria that can cause stomach bugs.

Recipe of the Day

Orange Rice Pilaf

Total Prep Time: 10 mins             Total Cook Time: 20 mins


1 teaspoon olive oil
1/4 cup chopped onion
1 cup long grain rice, uncooked
1 cup canned no-salt added chicken broth
1 cup unsweetened orange juice
1/2 cup golden raisins
1 tablespoon grated orange rind
1/4 teaspoon of salt
1/2 teaspoon freshly ground pepper

Tip: When cooking rice in orange juice and broth, flavor is added without fat.


Heat oil in a medium nonstick skillet. Add onion; saute' until tender. Add rice to skillet; stir well. Cook, stirring constantly, approx. 2 mins. Add broth, juice, and raisins. Bring to a boil; cover, reduce heat, and simmer 20 to 25 mins or until rice is tender and liquid is absorbed. Add orange rind, salt, and pepper; toss lightly.

Provides 5 servings :   (3/4 cup)

Nutritional value oer serving:

Calories: 223 (5% from fat)
Fat: 1.3 grams
Protein: 3.8 grams
Carbs. 49.8 grams
Fiber:  1.5 grams
Sodium:  123 mg

Wednesday, September 5, 2012

6 Healthy Dinning Out Ideas

1) Choose dishes flavored, seasoned with herbs and spices instead of rich sauces, gravies or dressings. Opt for sauces on the side and use them sparingly.

2) Order a broth based (not cream based) soup or salad (dressed lightly or get dressing on the side, using sparingly) to help fill up before the actual meal.

3) Order meals where vegetables or fruits are a major component.

4) For a lower calorie dessert, try fresh fruit, sherbet, or sorbet.

5) Look for grilled, steamed, baked, poached, braised or roasted food items on the menu.

6) Avoid battered, buttery, crispy, fried, rich in cheese food selections

Point to Ponder...

“One should eat to live, not live to eat.” –



Quote of the Day

“Happiness is a form of courage.” –


  Holbrook Jackson

Recipe of the Day

Chicken Pitas

Approx. Prep Time: 5 mins              Approx. Cook Time: 16 mins.


1/3 cup nonfat mayonnaise
1/4 teaspoon garlic powder
2 (8-inch) pita bread rounds
6 ounces cooked chicken breast, cut into strips (skinned before cooking and cooked without salt and fat)   Tip: 1 large chicken breast half or two small ones will provide about 6 ounces of cooked chicken.
1 cup shredded iceberg lettuce
3/4 cup chopped tomato
1/3 cup peeled, coarsely chopped cucumber
1/4 cup water, divided
Cooking Spray


Combine mayonnaise and garlic powder. Separate each pita round into 2 rounds. Spread mayonnaise mixture evenly on inside of split rounds. Arrange chicken strips evenly down centers of pita rounds; top evenly with lettuce, tomato, and cucumber. Fold over left and right sides of pita rounds to partially enclose fillings. Fold short sides over to form rectangles.

Coat a nonstick skillet with cooking spray. Place over medium high heat until hot. Sprinkle 1 tablespoon water in skillet. Place 2 sandwiches, seam sides down, in a skillet; press firmly. Cook 2 to 3 mins or until lightly browned. Turn sandwiches; press firmly, and cook additional mins or until lightly browned. Wrap in wax paper, and keep warm. Repeat process.

Provides 4 servings

*Pita Prep:

1) Fold left and right sides of pita over chicken and vegetables to partially enclose the mixture.

2) Fold the short sides in to form a rectangular package.

3) Place the sandwiches in the skillet, seam sides down, and cook until lightly browned.

Nutritional value:

Calories: 191   (9% from fat)
Fat:       1.9 grams
Protein: 13.2 grams
Carbs:   27.7 grams
Fiber:    4.5 grams
Cholesterol: 29 grams
Sodium:    600 mg

An Abundance of Healthy Recipes!

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Monday, September 3, 2012

Did you know?

The word Antipasto is an Italian term for an appetizer assortment of cheeses, meats, olives, and marinated vegetables.

Quote of the Day!

“We don’t know who we are until we see what we can do.”


  Martha Grimes

Recipe of the Day



1) 1 (13.25 - ounce) box wheat rotini pasta
2) 1 (24-ounce) jar pasta sauce, divided
3) 1 (8-ounce) bag finely shredded mozzarella cheese, divided
4) 1 green bell pepper, seeded and chopped
5) 1 yellow onion, chopped
6) 1/4 cup chopped peperoni


Preheat oven to 350 F. Cook pasta according to package directions, drain and pour into a greased 9 by 13 inch baking dish. Stir in 1/2 jar of pasta suace and half bag of mozzarella cheese. Saute' pepper and onion to soften, approx. 5 mins; add pasta in baking dish. Pour remaining 1/2 jar pasta sauce over pasta and sprinkle remaining cheese. Bake, uncovered, 30 mins. or until heated thoroughly and cheese is melted.

*Provides 10 servings ( 1 cup per serving)

Nutritional value per serving:

Calories: 270
Fat: 8 grams
Cholesterol: 15 mg
Sodium: 500 mg
Carbs: 37 grams
Fiber:  5 grams
Protein: 13 grams

Sunday, September 2, 2012

Two words....

Two words to AVOID!


If you want your "engine" to run smoothly, fuel it with nutrient dense foods.

After-Workout Refueler

Try this tasty re-energizer!


1) 2 medium oranges, peeled and cut into chunks
2) 1/4 cup whole, raw almonds
3) 1 small sweet potato, scrubbed and coarsely chopped
4) 1 medium apple, cored and cubed
5)  1/2 cup of water


In a blender, combine oranges, almonds, sweet potato, apple, and water; blend, scrapping down sides as needed. Blend until smooth. Strain juice and, if desired, thin with additional water. Refrigerate up to 48 hours, shake before drinking.

Serving Size: 1 cup

Nutritional value per serving:

Calories: 231
Fat:   9.1 grams
Protein: 6 grams
Carbs:  36 grams
Fiber    7 grams
Sodium: 24 mg
Calcium: 106 mg

Link of Interest

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A little info about Cocoa...

Treat your heart to some cocoa: Its flavonoids are linked to some cardio perks, including lowering blood pressure, reducing LDL cholesterol, in addition to decreasing your overall risk for heart disease.

Cocoa is packed with antioxidants that assist in repairing skin cells and neutralize harmful free radicals.

Cocoa contains approx. 300 compounds, many of which have a positive effect on brain chemistry. Some of those compounds increase your endorphin and serotonin levels, both of which promote a good mood.

Suggestion: Sprinkle it in your breakfast smoothie or on your oatmeal, aiming for a teaspoon.

Did you know?

Tilapia, a popular fish in Africa, for many years, is now raised all over the world.

Tilapia is a white-fleshed fish suitable for baking, broiling, and grilling.

Tilapia is also called Hawaiian sunfish and St. Peter's fish.

Recipe of the Day

Mini-Garlic Pizzas

Prep Time: Approx. 15 mins

Prep Tip:

Use nonfat cream cheese from a tub because it is softer and easier to spread than the nonfat cream cheese in a block.


1) 1/2 cup nonfat cream cheese, softened
2) 2 teaspoons minced fresh basil
3) 1 teaspoon commercial roasted minced garlic
4) 1/4 cup grated Parmesan cheese, divided
5) 5 miniature bagels, split and toasted
6) 1 large plum tomato, cut into 10 slices


1) Combine first 3 ingredients in a small bowl. Add 3 tablespoons Parmesan cheese, and mix well. Spread 1 tablespoon cheese mixture over cut side of each bagel half; top each with a tomato slice. Sprinkle evenly with remaining 1 tablespoon Parmesan cheese.

Provides 10 servings

Nutritional value per serving:

Calories: 48  (17% from fat)
Fat:        0.9 grams
Protein: 2.5 grams
Carbs:  7.6 grams
Sodium: 115 mg

Bagel Stacks


1) 1/2 (8-ounce) package light process cream cheese, softened
2) 1 tablespoon brown sugar
3) 4 plain bagels, split
4) 1/4 cup sliced fresh strawberries
5) 4 (1/4-inch) slices fresh pineapple


1) Combine cream cheese and sugar in bowl, mixing well. Spread cheese mixture evenly over cut sides of 4 bagel halves. Place strawberry slices evenly over cheese mixture; top each serving with a pineapple slice. Top with remaining bagel halves.

Provides 4 servings

Nutritional value per serving:

Calories: 388
Fat:         7 grams
Protein:  14.2 grams
Carbs:    70 grams
Cholesterol:  16 mg
Sodium:     612 mg

Saturday, September 1, 2012

Did you know?

The word "Succotash" comes from a Native American word for boiled corn. In the southern part of the United States, it's a popular side dish made from Lima beans, corn, and green or red peppers.

Recipe of the Day

Succotash Slaw

Total Prep. Time: Approx. 20 mins


1) 1 cup frozen baby Lima beans
2) 2 cups shredded cabbage
3) 1 cup whole kernel corn
4) 1/2 cup chopped sweet red pepper
5) 1/4 cup sliced green onions
6) 1/4 cup fat free Ranch-style dressing
7) 2 tablespoons nonfat sour cream


1) Cook Lima beans according to package directions, omitting salt. Drain; rinse with cold water, and drain one more time.

2) Combine Lima beans, cabbage, and next 3 ingredients in a large bowl. Combine dressing and sour cream. Pour dressing mixture over cabbage mixture; toss well.

*Provides 5 servings (3/4 cup).*

Nutritional value per serving:

Calories:  100
Fat:          0.4 grams
Protein:   4.7 grams
Carbs:   20.5 grams
Fiber:    2.3 grams
Sodium: 185 mg

6 Fruits and Vegetables that Assist in Osteoporosis and Bone Disease Prevention

1) Copper: found in nuts, seeds, wheat bran, cereals, and whole grain products.

2) Boron: found in avocado, nuts and prune juice.

3) Iron: found in parsley, carrots, pineapple, and blackberries

4) Silicon: found in root vegetables, cucumbers, and bell peppers.

5) Phosphorous: found in peas, meat, milk and eggs.

6) Vitamin D: found in sunflower seeds, sunflower sprouts, and mushrooms.

Millions of individuals suffer from osteoarthritis and rheumatoid arthritis. Osteoarthritis, the most prevalent type of arthritis, most often affects women over the age 45. It causes the cartilage lining the joints to degenerate which results in early morning stiffness, joint pain that gets worse over time, and a gradual loss of joint functions. A lose in mobility in your joints may result from Osteoarthritis.

Rheumatoid Arthritis is a far more serious form of the disease which is characterized by chronic inflammation that affects the joints and the entire body and results in extreme fatigue, stiffness, bone degeneration and deformities which limit range of motion and mobility. Women are more likely than men to suffer from Rheumatoid Arthritis.