Monday, December 31, 2012

Breakfast Idea

Almond -Honey Oatmeal

This recipe provides 4 servings.


1) 2 cup rolled oats
2) 2 cup skim milk
3) 4 teaspoon natural almond butter, unsalted
4) 4 teaspoon honey


Mix all ingredients in a large bowl and microwave for 90 seconds. Stir, then microwave for another minute.
Sir one more time and eat.


On a stovetop, bring all ingredients to a boil in a small nonstick pot, then turn to low and cook for approx. 5 mins.

Nutritional value per serving:

Calories: 289
Total Fat: 6 grams   (saturated 1 gram)
Carbs: 46 grams
Fiber 5 grams
Protein: 11 grams
Sodium: 89 mg
Cholesterol: 2 mg

Recipe of the Day

Sicilian-Style Broccoli

This recipe provides 4 servings.

1) 1 bunch broccoli (approx. 1 1/4 pounds)
2) 2 teaspoons extra-virgin olive oil
3) 2 tablespoons capers, rinsed
4) 1 clove garlic, finely chopped
5) 1/2 cup water
6) A pinch of salt
7) A pinch of pepper


1) Cut off and separate broccoli florets. Trim the tough ends of the stalks; peel the stalks, if desired, and cut cross-wise into 3/8 inch -thick slices.

2) Heat oil in a large skillet over medium heat. Add capers and garlic and cook, stirring, until the garlic is golden, approx. 1 minute. Add the broccoli florets and stalks and water; bring to simmer. Reduce the heat to medium-low, cover and cook until the broccoli is tender, approx. 5 mins. Uncover, increase the heat to high and cook, stirring, until any remaining water evaporates, approx 2 mins. Season with salt and pepper.

Nutritional value per serving:

Calories: 63
Fat: 3 grams    (Saturated 0)
Carbs: 8 grams
Protein: 4 grams
Fiber:    4 grams
Sodium: 156 mg
Potassium: 465 mg

6 words to serve you well during the new year

1) Daily Goals

2) Weekly Goals

3) Enthusiasm

4) Confidence

5) Motivation

6) Commitment

Saturday, December 29, 2012

Recipe fo the Day

Roasted Sweet Potato Fries

This recipe provides 8 servings


1) 4 large sweet potatoes, peeled
2) 2 tablespoons canola oil
3) 2 teaspoons chili powder


1) Preheat heaven to 425 degrees. Line a rimmed baking sheet with aluminum foil.

2) Cut sweet potatoes in half lengthwise. Cut each half into 3 or 4 wedges.

3) In a mixing bowl, combine sweet potato wedges with oil. Sprinkle chili powder over sweet potatoes and stir again. Place sweet potato wedges on prepared baking sheet. Bake for 30 mins., turning wedges several times during roasting so that they cook evenly.

Nutritional value per serving:

Calories: 66
Total Fat: 1 gram     (Saturated fat 0 grams)
Carbs: 13 grams
Fiber: 2 grams
Protein: 1 gram
Sodium: 36 mg

Friday, December 28, 2012

Recipe of the Day

Avocado, Black Bean & Chicken Wrap

This recipe provides 2 servings.


2 oz roasted or baked chicken breast, chopped
1/4 cup salsa
1/4 cup avocado, mashed with a fork
1/4 cup low-sodium canned black beans, rinsed, drained and lightly mashed with fork
2 small (6-inch) whole wheat flour tortillas


1) Mix mashed avocados with salsa.

2) Scoop avocado mixture onto center of tortilla from one end to the other. Add layer of beans and chicken on top.

3) Tightly roll up tortilla to enclose filling.

Nutritional value per serving:

Calories:  250
Total Fat: 7 grams  (Saturated 1.5 grams)
Carbs: 35 grams
Fiber: 8 grams
Protein: 14 grams
Sodium: 530 mg
Cholesterol: 15 mg

Thursday, December 27, 2012

4 Benefits of Practicing Meditation

1) Improved Sleep: Research has found that consistent meditators who use a variety of meditation styles experience a higher quality of sleep than people who do not meditate.

2) Less Anxiety and Depression: Research has demonstrated that mindfulness based stress reduction therapy has had beneficial application for individuals with anxiety and depression.

3) Lower blood pressure and reduced risk of heart disease: Transcendental meditation has been shown to lower blood pressure among individuals with heart disease and was associated with approx. a 40% reduction in risk of heart attack, stroke and risk of death.

4) Stronger Immune System: Meditators have fewer colds and flus.

  Research suggests that there is no one best way to meditate.

 The best style for an individual is the one he or she finds the easiest and most enjoyable.

Recipe of the Day

Split Pea Soup with Smoked Salmon

This recipe provides 6 servings.

Recipe Insight: Compared to other forms of smoked salmon or lox, the hot smoked variety contains no fillers and is not cured in salt


1) 1 1/2 cups of dried split peas
2) 2 carrots, peeled and chopped ( 2 cups)
3) 3 celery ribs, chopped
4) 1 yellow onion, peeled and chopped ( 1 cup)
5) 2 tablespoon fresh lemon juice
6) 2 teaspoons dried dill
7) 12 oz hot-smoked wild-caught salmon, crumbled into chunks, divided


1) In a 4-Qt. pot, combine 8 cups of water, peas, carrots, celery, and onion. Bring to a boil over medium high heat, then reduce heat to medium low heat to maintain a gentle simmer, covering with lid slightly ajar. Cook for approx. 40 mins, stirring often. Peas should be falling apart and tender.

2) Stir in lemon juice, dill and half of salmon and simmer for 5 mins longer. Remove pot from heat, spoon soup into bowls and top with remaining salmon, dividing evenly.

Nutritional value per serving:

Calories: 255
Carbs: 35 mg
Fiber: 15 grams
Total Fat: 4 grams  (saturated 1 gram)
Protein: 21 grams
Sodium: 500 grams
Cholesterol: 13 mg

Good to Know Info

All nuts and seeds are rich in healthy monounsaturated fats that assist in stabilizing blood sugar levels.

Chia Seeds, Ground FlaxSeeds and Walnuts are especially high in essential omega-3 fatty acids, which lower inflammation throughout the body. This is particularly beneficial  for people with arthritis and other inflammatory diseases.

Flaxseeds must be ground to enable your body to absorb all their beneficial nutrients, because the whole seeds pass through the intestines undigested.

Chia seeds do not have to be ground and have a longer shelf life because they can be left whole.

6 items to have on your grocery list !

1) Snap Peas

2) Kale

3) Walnuts

4) Chickpeas

5) Frozen: strawberries, blueberries, blackberries, and raspberries

6) Quinoa

Did you know?

Bananas are known to help lower blood pressure; boost brain power and energy levels; decrease stress; assist in resolving bowl issues and constipation.

The more ripe a banana is, the sweeter the taste.

As we know bananas are rich in potassium. A medium banana contain approx. 400-600 mg of potassium. A fruit this size will also contain 2 grams of protein and 4 grams of fiber in addition to numerous vitamins and minerals.

Wednesday, December 26, 2012

Recipe of the Day

Mushroom Melts

This recipe provides 4 servings.

Recipe Insight:

 This mix of melted cheese and savory mushrooms is quite tasty to all..including adolescents who do wish to eat broccoli.


1) 1/2 lb broccoli florets
2) 1 lb portobello mushrooms, cut into 1/2 inch thick slices
3) 3/4 Spanish onion, sliced into rounds
4) 2 teaspoons extra-virgin olive oil
5) 8 1-oz slices whole-wheat bread
6) a pinch dried basil
7) a pinch dried thyme
8) 4 oz sliced part-skim mozzarella cheese


1) Fill a medium pot 1/3 full of water and place over medium high heat. When water comes to a boil, add broccoli, reduce heat to medium and simmer for approx. 5 mins; drain and set aside.

2) Meanwhile, in a nonstick, saute' mushrooms and onion in oil over medium heat for approx. 5 mins, until mushrooms are soft and onion is translucent. Remove from heat then set aside.

3) To build sandwich; Place a quarter of mushroom mixture onto each of 4 slices of bread. Then add 2 oz broccoli and a pinch of thyme and basil. Finish each with 1 oz mozzarella and top slice of bread.

4) Toast (or bake at 250 degrees) sandwiches in a toaster oven for about 4 mins, until cheese is melted and bread is golden brown on the bottom. Sandwiches baked in a standard oven will cook for approx. 6 mins.

Nutritional value per serving:

Calories: 300
Total Fat: 9 grams (Saturated 3 grams)
Carbs: 35 grams
Protein: 19 grams
Fiber: 8 grams
Cholesterol: 18 mg

Link of Interest

Monday, December 24, 2012

Book Recommendation

The Best Life Diet, by Bob Greene

Recipe of the Day

Baked Chicken & Asparagus Casserole

This recipe provides 4 servings.


1) 1 cup water
2) 1 can condensed 98% fat-free cream of broccoli soup
3) 25 asparagus spears
4) 1 1/4 cups cooked rice
5) 4 boneless, skinless chicken breast
6) 4 oz low-fat Monterey Jack cheese, shredded


Preheat oven to  350 degrees. In a bowl, whisk together soup and water. Spread rice in a 9 by 13 inch casserole dish. Arrange asparagus stalks lengthwise atop rice, then lay chicken breast on top. Pour soup mixture over everything and sprinkle with cheese. Cover with aluminum foil and bake for 40 mins, until chicken is cooked thoroughly.

Nutritional value per serving:

Calories: 470
Total Fat: 10 grams (Sat Fat: 5 grams)
Carbs: 50 grams
Protein: 45 grams
Sodium: 800 mg
Cholesterol: 91 mg

Healthy Christmas Holiday Meal Ideas

   Just click, please:

   Healthy Christmas Meal Ideas!

Sunday, December 23, 2012

Breakfast Idea

Tex-Mex Style Frittata  

Recipe Insight: Corn adds a creamy, fresh, sweet flavor to eggs without extra fat.

This recipe provides 6 servings



1) 2 green onions, thinly sliced
2) 1 cup cooked black beans
3) 1/2 cup coarsely chopped cilantro
4) 1 tablespoon chopped pickled jalapenos
5) 2 tsp red wine vinegar
6) 1 tsp extra-virgin oil


1) 2 whole eggs
2) 4 egg whites
3) Pinches of the following: dried oregano leaves, black pepper and sea salt
4) 1 teaspoons olive oil
5) 1 tablespoon finely chopped red onion
6) 1 cup cooked corn
7) 14 grape tomatoes, cut in half


1) To make salsa, stir green onions with black beans, cilantro and pickled jalapenos. Drizzle with vinegar and oil, then toss to mix. Let stand while preparing frittata so flavor can mix.

2) In a bowl, whisk whole eggs with whites and seasonings. Coat or spray an oven-proof non-stick skillet with olive oil and set over medium heat. Add red onion to skillet and cook for approx. 2 mins. Add corn and tomatoes, then eggs. Stir to evenly distribute ingredients. Cook just until bottom starts to become firm,  1 -2 mins, then  bake at 300 degrees until center is set when pan is jiggled, 10-12 mins.

Nutritional value per serving: ( 1/6 of frittata and approx. 1/4 cup salsa)

Calories: 120
Total Fat: 3.5 grams   (Sat Fat. 1 gram)
Carbs: 15 grams
Fiber: 5 grams
Protein: 8 grams
Sodium: 85 mg
Cholesterol: 62 mg

Wednesday, December 19, 2012

Recipe of the Day

Quinoa & Vegetable Saute'

This recipe provides 4 servings.


1) 1/2 cup uncooked quinoa
2) 1 cup water
3) 1 tablespoon canola oil
4) 1  cup finely diced red onion
5) 1 medium red bell pepper, finely chopped
6) 2 cups chopped green cabbage
7) 1 teaspoon basil
8) 1 teaspoon thyme
9) 1 teaspoon marjoram
10) 1 teaspoon rosemary
11) 1/4 teaspoon sea salt
12) 1 cup frozen cups
13) 1/2 cup low-sodium vegetable broth
14) 6 oz extra firm tofu, cut into bite size chunks


1) Rinse quinoa in a fine-mesh strainer. In a small saucepan, combine quinoa with water. Cover and bring to a boil over high heat; reduce heat and continue cooking for approx. 10 mins.

2) While quinoa cooks, heat oil in a saute' pan over medium high heat. Add onion, bell pepper, cabbage, basil, thyme, marjoram, rosemary and sea salt. Continue to stir and saute' for 5 mins, then add broth and peas. Cover pan and cook 5 more mins.

3) Add cooked quinoa to vegetables, including any remaining cooking liquid. Stir in tofu. Cover and let stand for 2-3 mins.

Nutritional value per serving:

Calories: 175
Total Fat: 7 grams    (saturated 1 gram)
Carbs: 20 grams
Fiber: 5 grams
Protein: 9 grams
Sodium: 307 mg

Link of Interest

Just click, please:

Tuesday, December 18, 2012

Recipe of the Day

Maple-Roasted Sweet Potatoes

This recipe provides 12 servings.


1) 2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces
2) 1/3 cup pure maple syrup
3) 1 tablespoon lemon juice
4) 2 tablespoons butter, melted
5) 1/2 teaspoon salt
6) 1/3- 1/2 teaspoon black pepper


1) Preheat oven to 400 degrees

2) Arrange sweet potatoes in an even layer in a 9- by- 13 inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in a small bowl. Pour the mixture over the sweet potatoes; toss to coat. Cover with foil.

3) Bake the sweet potatoes for approx. 15 mins. Remove the foil. Stir and continue baking, stirring every 15 mins., until tender and beginning to brown, approx. 45-50 mins. more.

Serving Size: 1/2 cup

Nutritional value per serving:

Calories: 96
Fat: 2 grams
Carbs: 19 grams
Protein: 1 gram
Sodium: 118 mg
Potassium: 189 mg

Monday, December 17, 2012

Recipe of the Day

Moroccan Chickpea Salad

This recipe provides 6 servings.


1) 3 tablespoons olive oil
2) 3 tablespoons fresh lemon juice
3) 2 teaspoons ground cumin
4) 1/4 teaspoon black pepper
5) 1/4 teaspoon sea salt
6) 3 cups canned chickpeas (garbanzo beans) drained and rinsed
7) a pinch of cayenne pepper
8) 2 medium size carrots, peeled and julienned
9) 3 green onions, thinly sliced
10) 3 plum tomatoes, diced
11) 1 red bell pepper, diced
12) 1/4 cup chopped fresh cilantro
13) 1/4 cup fresh mint
14) 1/3 cup crumbled low-fat feta cheese


1) In a small bowl, whisk together oil, lemon juice, cumin, salt, black pepper and cayenne; set aside.

2) In a large bowl, combine chickpeas, carrots, onions, tomatoes, red pepper, cilantro, feta, and mint.

3) Pour lemon juice dressing over chickpea mixture then toss to combine. Serve immediately for up to 24 hours.

Nutritional value per serving (1 cup): 

calories: 255
Total Fat: 9 grams  (saturated 2 grams)
Carbs: 35 grams
Protein: 10 grams
Fiber: 8 grams
Sodium: 205 mg

Saturday, December 15, 2012

Recipe of the Day 2


This recipe provides 4 servings.


1) 1 tablespoon margarine (softened)
2) 1 1/4 cup chopped onion
3) 3 garlic cloves, minced
4) 1 lb lean ground turkey breast
5) 1/2 cup oatmeal
6) 1 large egg
7) 3/4 cup salsa
8) 2 tablespoon Worcesteshire sauce
9) 3/4 teaspoon sea salt
10) 1/2 teaspoon black pepper


Preheat oven to 350 degrees. Melt margarine in a small skillet over medium high heat. Add garlic and onion; cook 5 mins, stirring occasionally. Transfer mixture to a large bowl and let cool approx. 5 mins. Add turkey, oats, egg, 1/4 cup salsa, Worcestershire sauce, sea salt and pepper to onion mixture and mix well. Press into an 8 by 4 inch loaf pan. Spread remaining 1/2 cup salsa over top. Bake for approx. 50  mins, until no longer pink in center and internal temperature of loaf reaching 165 degrees F. Let stand at room temp. approx. 5 mins. before slicing.

Nutritional value per serving:

Calories: 240
Total Fat: 6 grams   ( 1 gram saturated)
Carbs: 15 grams
Fiber: 3 grams
Protein: 30 grams
Sodium: 685 mg
Cholesterol: 108 mg

Recipe Insight:  Extra-lean ground turkey breast is one of best sources of lean protein-needed fuel for your muscles and also an important element in stabilizing blood sugar!

Healthy Breakfast Idea

Breakfast Banana Splits

This recipe provides 4 servings.


1) 1/2 cup low-fat, no sugar added plain yogurt
2) 1/2 cup low-fat granola
3) 2 large bananas, moderately ripe
4) 4 teaspoons low-fat cool whip
5) 4 cherries


Slice each banana in half lengthwise. Dredge half of banana in yogurt and then roll in granola until coated. Place on a dish, top with small amount of cool whip, and garnish with a cherry. Repeat with remaining banana halves.

Nutritional value per serving (1/2 banana with topping):

Calories: 140
Total Fat: 2 grams
Carbs: 30 grams
Protein: 3 grams
Sugar: 15 grams
Sodium: 56 mg
Cholesterol: 2 mg

Recipe of the Day

Veggie Enchilada Wrap

 This recipe provides 1 serving.


1) 1 whole-wheat flour tortilla
2) 3 slices of tomato
3) 1 oz low-fat Monterey Jack cheese
4) 1/2-3/4 cup lettuce
5) 1 tablespoon salad dressing (for example, Tarragon Vinegar)


 In a bowl, mix first four ingredients. Scoop mixture onto center of tortilla. Roll the tortilla up as tightly as possible to enclose the filling. Optional: Wrap may be warmed in microwave for approx. 20 seconds.

Nutritional Value:

Calories: 260
Total Fat: 9 grams   (saturated 3.5 grams)
Carbs: 30 grams
Protein: 13 grams
Sodium: 425 mg

Friday, December 14, 2012

Good to Know Info

 Fresh tomatoes contain lycopene, one of the most powerful antioxidants.

 Lycopene has been shown to reduce exercise exercise induced asthma.

Something to think about...good info to know!

Thursday, December 13, 2012

Recipe of the Day

Ginger-Sesame Chicken with Carrots, Broccoli & Brown Jasmine Rice

This recipe provides 4 servings.


1) 1 cup brown jasmine rice
2) 1 cup low-sodium chicken broth
3) 3 tablespoon agave nectar
4) 1 tablespoon low-sodium soy sauce
5) 1 tablespoon dark sesame oil
6) 12 oz boneless, skinless chicken breasts, diced into 3/4 inch pieces
7) 1 tablespoon arrowroot powder or cornstarch
8) 3 tablespoons minced ginger
9) 1 tablespoon light sesame oil
10) 3 cups small broccoli florets
11) 2 large carrots, peeled and sliced diagonally into 1/8 inch pieces
12) 1 tablespoon toasted sesame seeds


1) Prepare rice as instructed on package directions. Remove from heat and let stand, covered, until ready to serve.

2) In a small bowl, combine chicken broth, agave, soy sauce and dark sesame oil. Place chicken in a medium bowl and add stock mixture. Set aside for approx. 10 mins. Drain chicken, saving liquid. Set chicken aside. Stir arrowroot into stock mixture.

3) In a wok or a large skillet, combine ginger and light sesame oil. Stir-fry over medium heat until ginger is sizzling, approx. 2 mins. Add broccoli and stir-fry for about 1 min.  Add carrots and stir-fry for 2 mins. Add chicken and stir-fry for approx. 3 mins, until chicken is cooked through and veggies are crisp and tender. Add stock mixture and cook, stirring occasionally, until it comes to a boil and thickens, approx. 2 mins.

4) Serve stir-fry over rice and sprinkled with sesame seeds.

Nutritional value per serving:  (serving size: 2 cups stir-fry over 1/4 cup rice)

Calories: 325
Total Fat 10 grams (Saturated 2 grams)
Carbs: 35 grams
Fiber 4 grams
Protein: 25 grams
Sodium: 386 mg
Cholesterol: 50 mg

Protein fueled Peanut Butter Fudge Bars

Peanut Butter Fudge Bars

This recipe provides 4 servings.


1) 4 scoops chocolate protein powder
2) 2/3 cup flax meal
3) 1/4 cup water
4) 4 tbsp natural peanut butter, unsalted
5) Use a small amount of sweetener, Stevia, for example, to taste

Wednesday, December 12, 2012

Did you know?

Although beets tend to be high in sugar, the good news is the cholesterol and saturated fat content is zero!

Beets are also a good source of vitamin C, iron, magnesium, potassium and fiber!

A very good way to incorporate beets into your life is grated or julienned into a salad.

Beets may be steamed, boiled, or baked.

Tuesday, December 11, 2012

Crock Pot Recipe 16

Sweet Potato Gratin

Recipe Insight: A dash of Parmesan and thyme adds a unique edge to this savory sweet potato gratin.

This recipe provides 12 servings (serving size 1/2 cup)


1) 1 1/3 cup thinly sliced sweet onion
2) 1 tablespoon butter, softened
3) 2 pounds sweet potatoes (approx. 3 large), peeled and thinly sliced
4) 1 tablespoon all-purpose flour
5) 1 teaspoon chopped thyme
6) 1/2 teaspoon salt
7) 1/2 teaspoon ground black pepper
8) 2 ounces grated fresh Parmesan cheese (about 1/2 cup), divided
9) 1/2 cup organic or low sodium vegetable broth
10) Cooking Spray


1) Melt butter in a medium nonstick skillet over medium heat. Add onion; saute' approx. 5 mins., until lightly browned. Combine onion, sweet potato, next 4 ingredients (through pepper), and 1/4 cup of cheese in a large bowl, mixing to coat with flour. Coat crock pot with cooking spray. Transfer vegetable mixture to crock pot.

2) Pour broth over potato mixture. Sprinkle with remaining 1/4 cup cheese. Cover and cook on low for 4 hours, until potato is tender.

Nutritional value per serving:

Calories: 90
Fat: 2.5 grams
Protein: 3.5 grams
Carbs: 14 grams
Fiber: 2 grams
Sodium: 220 mg
Calcium: 93 mg

Good to Know Info

When performing the bench press exercise there are 5 points of contact:

1) Head

2) Back

3) Shoulders

4) Buttocks

5) Feet

*Proper form cues include maintaining contact with the bench or floor throughout the exercise.*

What are Breakdown Sets?

Breakdown sets, also known as descending sets or drop sets, involve quickly reducing the weight being lifted with minimal rest, thus allowing the lifter to perform additional repetitions. The purpose of this is when failure occurs, there is still potential to do more reps with less weight. Breakdown sets are a method than can be utilized to train beyond failure. They can be used in a single set fashion or multiple sets/breakdowns.

Breakdown sets are most effective when a spotter (s) is present to remove weights or change pins on machines.

Historically, breakdown sets were used to enhance muscle growth/volume and endurance, primarily utilized by bodybuilders. However, breakdown sets may be used to target muscle strength as a near maximal weight can be lifted for 1-2 reps,  5% of the weight can be reduced and 1-2 additional reps are performed, etc., until the goal amount of reps are completed.

Breakdown training is used successfully in the training of many elite athletes.

Recipe of the Day

Barley Pilaf with Fruits and Nuts

This recipe provides 4 servings.


1) 2 teaspoons vegetable oil
2) 1 medium onion, diced
3) 1/2 cup pearl barley
4) 2 garlic cloves, minced
5) 1/2 teaspoon ground cumin
6) 6 dried apricot halves, chopped
7) 2 tablespoons golden raisins
8) 1/4 teaspoon salt
9) A pinch of cinnamon
10) 2 tablespoons slivered almonds, toasted

To toast the almonds, place them in a small skillet over medium low heat; cook, stirring and shaking constantly, until lightly browned, approx. 2 mins.


In a medium saucepan, heat the oil. add the onion; cook, stirring as needed, until softened, approx. 5 mins. Add the barley, cumin and garlic; cook, stirring approx. 1 min. Stir in the apricots, raisins, salt, cinnamon and 1 1/4 cups of water; bring to a boil. Reduce the heat and simmer until the barley is tender, approx. 45 mins. Add almonds;to to combine.

Nutritional info per serving:

Calories: 167
Total Fat: 4 grams   (0 grams saturated fat)
Sodium: 151
Carbs: 30 grams
Protein: 4 mg
Fiber: 5 grams

Monday, December 10, 2012

Crock Pot Recipe 15

Indian Lamb Curry

Recipe Insight: The combination of tomato juice and flour creates a thick sauce.

Recipe Suggestion: Serve with a piece of naan to sop up any extra!

This recipe provides 8 servings:

Serving Size: 1/2 cup rice, 2/3 cup lamb curry, 1 tablespoon yogurt, and 1 tablespoon of cilantro


1) 2 pounds boneless leg of lamb, trimmed and cut into 1-inch cubes
2) 1 (14.5 ounce) can diced tomatoes, undrained
3) 2 tablespoons all purpose flour
4) 2 1/4 cups finely chopped white onion
5) 2 tablespoons grated peeled fresh ginger
6) 2 teaspoons mustard seeds
7) 2 teaspoons garam masala
8) 2 teaspoons ground cumin
9) 1/2 teaspoon salt
10) 1/4 teaspoon ground red pepper
11) 5 garlic cloves, minced
12) 4 cups hot cooked basemati rice
13) 1/2 cup plain fat-free yogurt
14) 1/2 cup chopped fresh cilantro


1) Heat a large nonstick skillet over medium high heat. Add lamb; saute' 5 mins. until browned. Remove lamb from pan; place in a crock pot.

2) Drain tomatoes, reserving juice. Place flour in a small bowl; gradually add tomato juice, stirring with a whisk until smooth. Stir tomatoes, tomato juice mixture, onion, and next 7 ingredients (through garlic) into lamb. Cover and cook on low for 8 hours, until lamb is tender. Serve lamb curry over rice; top with yogurt, and sprinkle with cilantro.

  Nutritional value per serving:

  Calories: 305
  Total Fat: 7 grams (saturated. 2 grams)
  Protein: 28 grams
  Carbs: 32 grams
  Fiber: 1 gram
  Sodium: 375 mg
  Calcium: 72 mg

Sunday, December 9, 2012

Butterfly Stretch

1) Sitting on floor or mat, assume an upright position with knees flexed and hips rotated outward with soles of your feet touching

2) Attempt to touch knees to floor and lean forward from the waist, hold for 20 seconds, perform 2-3 sets, 30 seconds rest between sets.

Target of stretch: hip muscles

Good to Know Info

Behaviors that lead to obesity influence chemical reactions in excess fat stored at the cellular and tissue levels. When an individual consumes too few or too many calories, also when a diet high in saturated fats is consumed, the body responds by adjusting appetite, fat storage and metabolism.

Fat cells called adipose cells produce and secrete the hormone leptin, which is a protein that travels through the circulatory system to all parts of the body. The body utilizes this hormone as a chemical signal to determine the amount of body fat present. Dietary and Endocrine factors regulate leptin expression.

Under normal circumstances, leptin is involved with inhibiting appetite, also with balancing energy uptake and expenditure. When the amount of leptin reaches a certain level, overweight or obese individuals find themselves developing a resistance to it, and their appetites are not suppressed efficiently. This results in an increase in energy (food) intake, thus adding "fuel to the fire," per say.

A diet high in saturated fats also induces leptin resistance.

The hormone leptin works to maintain body fat between the range of 15-20%. However, once fat levels reach an obese stage, the body ignores these chemical signals and resets itself to maintain an obese state rather than the normal range of 15-20%

Crock Pot Recipe 14

Turkey thighs with Dried Cherries and Olives

This recipe provides 8 servings.


 Serving Size: 3 ounces turkey and approx. 1/3 cup cooking fluid


1) 1 cup thinly sliced leek ( approx. 1 large leek)
2) 3/4 cup dried cherries
3) 3/4 cup pitted kalamata olives
4) 1 cup sweet red wine or ruby port
5) 1/3 cup fresh orange juice
6) 1 teaspoon crushed red pepper
7) 1 teaspoon paprika
8) 5 thyme sprigs
9) 1 (3-inch) cinnamon stick
10) 3 1/2 turkey thighs, skinned
11) 1/4 teaspoon salt
12) 1 tablespoon ground cumin


1) Combine first 9 ingredients in crock pot, stirring well.

2) Rinse turkey with cold water; pat dry. Sprinkle with salt and cumin. Place in crock pot. Cover and cook on low for 6 hours. Discard thyme sprigs and cinnamon stick. Serve turkey with cooking liquid.

Recipe Insight:  This dish is great served with couscous!    Turkey skin contains a lot of fat; removing it reduces the fat by approx. one-third. The skin is easy to remove.

Nutritional value per serving:

Calories: 335
Total Fat: 10.5 grams  (2.5 grams saturated)
Protein: 29 grams
Carbs: 18 grams
Fiber: 3 grams
Cholesterol: 121 mg
Sodium: 388 mg
Calcium: 56 mg

Saturday, December 8, 2012


Cross-training refers to including different modes of exercise into a training program. This type of training exposes the individual to many stimuli. As a result, aerobic and anaerobic conditioning improves. Cross-training has the advantage of adding variety and is thought to reduce the likelihood of over-use injuries.

Many possibilities exist when cross-training. The majority of athletes include multiple training modes in their programs.

Recipe of the Day

Thai-Style Tofu & Noodles

This recipe provides 4 servings.

1) 2 quarts, plus 1 tablespoon water
2) 1/2 lb whole-wheat linguine
3) 1 (14 oz) package extra firm tofu, drained and cut into 1/2 inch cubes
4) 1 teaspoon low-sodium soy sauce
5) 3 cloves of minced garlic
6) 1 medium red pepper, cut into 1/2 inch slices
7) 1 medium green pepper, cut into 1/2 inch slices
8) 1/8 teaspoon sea salt
9) Olive Oil Spray


1) 2 tablespoon natural, unsalted peanut butter
2) 1/3 cup salsa
3) 1/4 -1/2 teaspoon dried red pepper flakes
4) 1/3 cup water


1) Using a large pot, bring 2 quarts of water to a boil; add linguine and cook for approx. 10 mins.

2) Meanwhile, pure'e sauce ingredients in a blender for approx. 20 seconds until creamy; set aside.

3) Spray a large nonstick skillet with olive oil spray and place over medium heat. Add tofu cubes and spoon minced garlic and soy sauce over all pieces. Saute' tofu, stirring often, for approx. 5 mins.

4) While the tofu is cooking, spray a separate medium nonstick skillet with olive oil spray and place over medium high heat. Add red and green peppers and sprinkle with salt. Saute' peppers for approx. 3 mins; pour 1 tablespoon water into the pan and immediately cover with lid. Cook for approx. 4 more mins, until peppers are tender and slightly blackened.

5) After the tofu has cooked for about 5 mins. and is slightly golden brown, add sauce and turn heat to low. Gently stir once a few times as sauce thickens, approx. 2 mins. Serve peppers and tofu sauce over linguine.

Serving Size: 1  1/2 cups

Nutritional value per serving:

Calories: 357
Total Fat: 10 grams   *Only 1 gram saturated
Carbs: 52
Fiber: 10 grams
Protein: 21 grams
Sodium: 209

Friday, December 7, 2012

Daily Nutrition Recommendations

General Daily Nutrition Recommendations:


Calories: 2,000
Protein:  50 grams
Fat: 65 grams or less
Carbs: 304 grams
Fiber: 25 grams to 30 grams
Cholesterol: 300 mg or less
Iron: 18 mg
Sodium: 2,100 mg or less
Calcium: 1,000 mg


Calories: 2,700
Protein: 63 grams
Fat: 88 grams or less
Carbs: 410 grams
Fiber: 25-30 grams
Cholesterol: 300 mg or less
Iron: 8 mg
Sodium: 2,100 mg or less
Calcium: 1,000 mg

Thursday, December 6, 2012

Core Strength Exercise

The Squeezer

1) Lie flat on the floor. Lift your legs, head, neck, and shoulders slightly off the floor, being careful not to arch your lower back. Your arms should be raised and parallel to the floor.

2) Pulling your knees in toward your chest, reach your arms forward to your ankles, so that your torso lifts completely off the floor.

3) Slowly open up, lengthening your legs and lowering your torso back to the starting position.

4) Repeat the motion without completely lying down on the mat. Perform 8-12 repetitions for 3 sets, 30 seconds rest between sets.

This exercise targets the abdominal.region

Proper exercise ques: The chin is to remain tucked and avoid allowing your shoulders to lift up toward your ears.

*This exercise is not advisable if you are exhibiting lower- back pain.*

Recipe of the Day

French Onion Soup

This recipe provides 4 servings


1) 3 large onions, peeled, halved and sliced into thin half moons (approx. 6 cups)
2) 1/4 teaspoon pepper
3) 1/2 teaspoon salt
4) 1/4 teaspoon dried thyme
5) 4 cups reduced-sodium vegetable stock
6) 4 slices French bread, approx. 2" by 2 1/2" by 1 3/4"
7) 4 slices reduced-fat Swiss cheese
8) 1 tablespoon olive oil


1) Using a heavy 6 -quart soup pot, heat olive oil over medium heat. Add onions and cook for approx. 12 mins, stirring frequently, until onions soften.

2) Stir in salt and pepper and raise heat to medium high. Cook onions for approx. 20 mins, stirring frequently, until they are dark and golden brown.

3) Stir in thyme, scraping up browned bits from the bottom of the pan. Add stock to pot and bring back to a boil. Reduce heat and allow to simmer for approx. one hour.

4) Turn on broiler. Toast bread for approx. one min. on each side.

5) Portion soup into 4 oven-proof bowls placed on a rimmed baking sheet. Top each soup with a slice of toasted bread. Top each bread slice with a slice of cheese. Broil soups on baking sheets for approx. 2 mins. or until cheese is bubbly and browned.

Nutritional value per serving:

Calories: 212
Total Fat: 3 grams    Saturated Fat: 1 gram
Protein: 12 grams
Carbs: 32 grams
Fiber: 5 grams
Sodium: 762 mg

Monday, December 3, 2012

Core Strength Exercise

Side-Lift Bend

1) Lie on your left side with your right arm placed behind your head and your left arm lying flat on top of your thigh. Tightly press your legs together.

2) Tighten your abdominals and lift both legs off the floor.

3) Sliding your right hand down your outstretched leg, lift your head, and crunch your oblique muscles from your upper body at the same time. Perform 2-3 sets of 6-10 repetitions.

This exercise targets the abdominals and obliques also strengthens and stabilizes the body.

Proper Form Ques:

1) Your buttocks to be squeezed before lifting to more efficiently stabilize the pelvis.
2) Your neck to be elongated.
3) Your hand to slide down on the top leg as you crunch up.

*This exercise should be avoided if you have lower-back pain.*

Recipe of the Day

Spinach Pie

This recipe provides 4 servings

Recipe Insight:     This recipe is based upon the traditional dish spanakopita.


1) 2 teaspoons olive oil
2) 10 scallions, sliced
3) 2 10-ounce packages fresh spinach (frozen chopped spinach may be used), cleaned and coarsely chopped
4) 3/4 cup crumbled feta cheese
5) 2/3 cup low-fat cottage cheese
6) 1/2 cup  minced dill
7) 2 eggs, lightly beaten
8) 1/4 teaspoon ground black pepper
9) 6 sheets phyllo dough, thawed if frozen


1) Preheat oven to 350 degrees. Spray an 8 inch square baking pan with nonstick cooking spray. In a medium nonstick skillet, heat oil. Add the scallions, cook, stirring, approx 1 min. Add spinach; cook, stirring as needed, until wilted, approx. 4 mins. Transfer to a medium bowl; stir in cheeses, eggs, dill and pepper.

2) Spray 1 phyllo sheet with nonstick cooking spray; top with another sheet and spray it. Line the baking pan with these 2 sheets, letting the edges hang over the sides. Spread the spinach mixture over the phyllo. Cover the filling with the remaining 4 sheets, spraying each sheet and tucking them into the pan. Fold in the outside sheets. Bake until golden, approx. 30 mins.

Nutritional value per serving:

Calories: 265
Total Fat: 12 grams
Protein: 18 grams
Carbs: 25 grams
Calcium: 300 mg

Quote of the Day


“Live to exercise, exercise to live well!”

Sunday, December 2, 2012

Crock Pot Recipe 13

Chunky Applesauce

This recipe provides 14 servings                             Serving Size: 1/2 cup


1) 3 pounds Golden Delicious apples, peeled and cut into 1/2 inch slices
2) 3 pounds McIntosh apples (unpeeled), cut into 1/2 slices
3) 1/2 cup water
4) 1/4 cup sugar
5) 6 (3-inch) cinnamon sticks
6) 2 tablespoons fresh lemon juice
7) Cooking Spray

Suggestion: If you want chunkier applesauce, do not mash the mixture after cooking.


Coat a crock pot with cooking spray. Combine apples, next 4 ingredients (through juice) in crock pot. Cover and cook on low for 6 hours. Stir until desired consistency. May be served warm or chilled

Nutritional value per serving:

Calories: 118
Fat: 0
Protein: 0.3 grams
Fiber: 4.3 grams
Carbs: 30 grams
Sodium: 0 mg
Calcium: 7 mg

Saturday, December 1, 2012

Link of Interest

Just click, please:


Good to Know Info

  Opt for hard rolls, whole-grain breads or pitas. 

 Avoid croissants, focaccia, or any "flaky" breads, which often have extra fat calories when purchasing your healthy breads.

Portion Control Tip

 A sandwich should have 2 or 3 slices of filling. 

 If you are craving more filling (meat, etc) stuff away with lettuce, tomatoes, cucumbers, red onions, sprouts and other healthy additions!

What is Kamut?

Kamut (Kah-MOOT): Considered an "exotic" grain, a member of the wheat family, kamut kernels are rice-like with a buttery rich taste. It is an excellent source of protein, magnesium, folate, potassium, iron and the B vitamins.

To prepare: Soak whole wheat kamut berries in water overnight; then cook as you would rice.

Serve as a side dish with a sprinkling of cheese or as another option, stir in some dried fruit.

Nutrition Tip

Do not be fooled by foods touting fructose, sucrose, or any "-ose" as an ingredient.

No matter what the Latin says, it all comes down to plain sugar and should be eaten sparingly.

Good to Know Info

Some people believe that stretching and warming up are more or less the same concept/practice. In fact, they're not, warming up is designed to prepare us for the demands of the physical activity/workout that will follows. For example, a few mins. of engaging in low intensity whole body exercise (jogging in place) can be an appropriate warm-up.

Warming up should always precede stretching because stretching cold muscles can result in an injury to the muscles being stretched.