Thursday, January 31, 2013

Recipe of the Day

Country-Style Beef & Green Pepper Soup

Recipe Insight: You can make this soup ahead and enjoy it for lunch or dinner. Make a batch or two and freeze in single serving containers.

This recipe provides 6 servings.


1) 12 oz extra-lean ground beef
2) 2 1/2 tablespoons olive oil, divided
3) 2 medium green bell peppers, diced
4) 1 1/4 cup chopped yellow onion
5) 1 lb tomatoes, chopped
6) 4 oz green beans, trimmed and broken into 1-inch pieces
7) 1 1/2 cups frozen whole-kernel corn, thawed and patted dry
8) 2 cups coarsely chopped green cabbage
9) 3 cups low-sodium beef broth
10) 2 teaspoons dried oregano
11) 2 tablespoons balsamic vinegar
12) 1 teaspoon black pepper
13) 1 teaspoon sea salt


1) Heat 1 tablespoon oil in a Dutch oven on medium-high, tilting Dutch oven to coat bottom lightly. Add beef and cook for approx. 3 mins or until browned, stirring frequently. Drain beef on paper towels; then set aside.

2) Heat 1 tablespoon oil in Dutch oven on medium high. Add bell peppers and onion and cook for approx. 6 mins, until edges begin to brown, stirring occasionally. Add beef back to Dutch oven with tomatoes, beans, corn, cabbage, broth and oregano. Bring mixture to a boil using same heat, then reduce to a simmer, cover and cook for 12-15 mins, until beans are tender crisp.

3) Remove Dutch oven from heat, stir in remaining ingredients, including oil, and let stand for approx. 10 mins. before serving to allow flavors to meld together.

Nutritional value per serving:     ( approx. 1 1/2 cups )

Calories: 200
Total Fat: 6 grams    (saturated 1 gram)
Carbs: 17 grams
Fiber: 4 grams
Protein: 16 grams
Sodium: 440 mg

Good to Know Info

The importance of body-fat distribution

Where an individual  tends to store body fat is also an important determinant of future health. Studies suggest that weight gain in the abdominal area, doubles the risk for coronary heart disease, high blood pressure, diabetes, and stroke, compared to people of the overall body fat who tend to store fat mostly in the hips, buttocks, and thighs. The reason for this difference seems to be that fat in the abdomen is more easily mobilized and sent into the bloodstream, thus increasing the disease-associated blood fat levels.

In general, men with waist circumferences above 40 inches and women with waist circumferences above 35 inches are at greater risk of developing cardiovascular associated illnesses.

Wednesday, January 30, 2013

Crock Pot Recipe 21

Garlic Chicken

Recipe Insight: The garlic becomes creamy as it cooks. You can choose to look for garlic that are already peeled.

This recipe provides 5 servings.


1) 1/2 cup fat-free, low-sodium chicken broth
2) 3 tablespoons dry white wine
3) 2 tablespoons cognac
4) 3 pounds chicken pieces or 1 (3.5 pound) whole chicken, skinned and cut into 8 pieces
5) 1 1/2 teaspoons extra-virgin olive oil
6)  1 1/2 teaspoons butter
7) 1/4 teaspoon salt
8) 1/4 teaspoon black pepper
9) 30 garlic cloves, peeled
10) 2 teaspoons thyme leaves

Serving Size: 4 ounces chicken, approx. 3 tablespoons sauce, and approx. 6 garlic cloves


1) Combine first 3 ingredients in a small bowl.

2) Discard giblets and neck from chicken (if using whole chicken). Rinse chicken and pat dry. Heat oil and butter in a 12 inch nonstick skillet over medium high heat until butter melts. Sprinkle chicken pieces evenly with salt and pepper. Add chicken pieces to pan; cook for approx. 2 mins on each side, until golden brown. Remove chicken from pan; place in crock pot.

3) Reduce heat to medium. Add garlic to drippings in pan; saute approx. 1 min. until garlic begins to brown. Stir in broth mixture, scraping pan to loosen browned bits. Boil approx. 2 mins. or until sauce is reduced to approx. 1 cup. Pour sauce over chicken; sprinkle with thyme. Cover and cook on low for 3.5 to 4 hours. Serve sauce and garlic with chicken.

Nutritional value per serving:

Calories: 255
Total Fat: 7 grams   (saturated 2 grams)
Protein:  33 grams
Carbs: 8 grams
Sodium: 300
Calcium: 60 mg

Good Question

Why do some people have a more difficult time losing weight than others?

1) Genetics is a definite factor in how easily someone loses weight. In addition, gender differences play a role in that when men lose weight they tend to lose abdominal fat first, while women typically have a more difficult time losing abdominal fat. However, there are additional , more controllable variables as well. First, the amount of muscle mass a person has is directly proportional to his or her metabolism, and thus calorie expenditure. Individuals who have a large muscle mass can more easily lose weight when they control calorie intake than someone who has a low muscle mass.

2) Individuals who have more weight to lose are more successful in their weight loss efforts when they decrease their caloric intake and increase physical activity, due tot he fact that their baseline is often a very high-calorie diet.

3) Behavioral Factor: Some people are more successful at losing weight because they are better able to adhere to a lower calorie diet and consistently participate in physical activity.

Tuesday, January 29, 2013

Crock Pot Recipe 20

Black Bean and Sweet Potato Chili

This recipe provides 4 servings.


1) 2- 15 ounce cans low-sodium black beans, drained and rinsed
2) 1 tablespoon chopped canned chipotle pepper in adobe sauce
3) 1 ounce unsweetened baking chocolate, chopped
4) 2 teaspoons ground cumin
5) 2 teaspoons dried oregano
6) 1 tablespoon chili powder
7) 4 garlic cloves, minced
8) 1 teaspoon cinnamon
9) 1 pound sweet potatoes, peeled and cut into 1/2 inch pieces
10) 1 1/2 cups fresh or frozen corn kernels
11) 1 green bell pepper, diced
12) 1 - 28 ounce can diced tomatoes
13) 1/4 cup shredded reduced-fat cheese
14) 2 tablespoons chopped fresh cilantro
15) Nonstick cooking spray


1) Coat the inside of a crock pot with cooking spray. Combine chipotle pepper, chocolate, cumin, oregano, chili powder, cinnamon, garlic, sweet potatoes, black beans, bell peppers, corn, and tomatoes in crock pot; cook on low for 8 hours or on high for 4 hours.

2) Serve chili topped with cheddar and cilantro.

Nutritional value per serving:

Calories: 425
Protein: 18 grams
Carbs: 73 grams
Total Fat: 6 grams   (saturated 3.5 grams)
Fiber: 18 grams
Sodium: 500 mg


Monday, January 28, 2013

Good to Know Info

Research suggest that piperine, a substance in black pepper, may help prevent the formation of fat cells., another reason to enjoy fresh ground black pepper!

250 Calorie Snack Idea

Healthy Snack Idea...

1) 6 oz plain nonfat Greek yogurt

2) 1 tablespoon agave

3) 6 fresh apricots, chopped

4) 1 teaspoon lemon zest

Recipe Insight: Although agave has about the same number of calories as honey, agave is sweeter, thus you can use less.

Good to Know Info

The number one cause of death in the U.S. is cardiovascular disease, averaging one death every 37 seconds.

The good news is that there are 6 preventable risk factors associated with cardiovascular disease:

1) Smoking

2) Hypertension

3) High cholesterol

4) Diabetes

5) Overweight or obesity

6) Physical inactivity

Sunday, January 27, 2013

Crock Pot Recipe 19

Thai-Style Pork Stew

This recipe provides 8 servings.


1) 2 pounds boned pork loin, trimmed and cut into 4 pieces
2) 2 cups julienne-cut red bell pepper
3) 1/4 cup teriyaki sauce
4) 2 tablespoons white wine or rice vinegar
5) 1 1/2  teaspoons crushed red pepper
6) 3 garlic cloves, minced
7) 1/4 cup creamy peanut butter
8) 6 cups hot cooked basemati rice
9) 1/2 cup diagonally cut green onions
10) 2 tablespoons chopped dry roasted peanuts
11) 8 lime wedges


1) Place pork in crock pot. Stir in bell pepper and next 4 ingredients (through garlic). Cover and cook on low for 8 hours or high for 4 hours. Remove pork from crock pot, then coarsely chop. Add peanut butter to liquid in crock pot; stir well. Stir in pork.

2) Spoon stew over rice. Top each serving with onions and peanuts; serve with lime wedges.

Nutritional value per serving:

Calories: 420
Total Fat: 13 grams   (saturated 4 grams)
Protein: 30 grams
Carbs: 40 grams
Fiber: 2.5 grams
Sodium: 500 mg
Calcium: 22 mg


Saturday, January 26, 2013

Recipe of the Day

Chipotle Potato Salad

This recipe provides 6 servings.


1) 2 lb. small red potatoes
2) 2 tablespoons red wine vinegar
3) 3 ribs celery, finely chopped
4) 3 scallions, white and light parts only, finely chopped
5) 1 tablespoons minced seeded chipotle chiles in adobo sauce
6) 1/4 teaspoon sea salt
7) 1/4 teaspoon fresh black pepper
8) 3 tablespoons olive oil
9) 1/2 cup finely chopped fresh parsley


1) Place potatoes in a large pot and cover with water. Add tablespoon salt, bring to a boil over high heat and cook until potatoes are tender, approx 10 mins (suggestion: poke with tip of a knife to check). Drain potatoes and let stand, until cool enough to handle. cut each potato into quarters and transfer to a large bowl.

2) Sprinkle potatoes with red wine vinegar and let stand approx. 10 mins. Add celery, scallions, chipotles and parsley to bowl; stir to combine. Drizzle potato salad with olive oil, season with salt and pepper and mix thoroughly. Serve at room temperature.

Nutritional value per serving:

Calories: 210
Total Fat: 7 grams           (saturated 1 gram)
Fiber: 4 grams
Protein: 4 grams
Carbs: 31 grams
Sodium: 580 mg

Friday, January 25, 2013

250 Calorie Snack Idea


1) 1/2 medium tomato, chopped
2) 1/2 cup canned black beans, rinsed and drained
3) 2 teaspoons chopped red onion
4) 1 teaspoon cumin
5) 1/2 yellow pepper, sliced
6) 8 baby carrots
7) 6 radishes
8) 2 celery stalks, cut into pieces


Combine black beans, tomato, onion, and cumin in a blender until chunky. Serve as dip for veggies.

Recipe Insight: This snack provides 7 grams of fiber!

Thursday, January 24, 2013

Check this out...

A diet rich in cruciferous vegetables such as broccoli reduces heart disease risk. Roasting caramelizes the sugars in broccoli, tempering any bitterness and bringing out sweetness. Garlic boosts flavor and assist in reducing plaque buildup in your arteries.

Taking the above info into account, you may wish to try the following easy recipe:

Oven-Roasted Broccoli

This recipe provides 4 servings.


1) 24 oz broccoli florets
2) 2 tablespoons olive oil
3) 2 clove garlic, thinly sliced
4) 1 tablespoon rosemary


1) Heat oven to 425 degrees

2) Toss broccoli with oil, rosemary and 1/2 teaspoon of salt and 1/2 teaspoon pepper on a large sheet pan. Arrange in a single layer and roast in center of oven, turning occasionally, until broccoli is golden brown in spots, approx. 12-15 mins. Add garlic and toss to combine, then cook for another 2 minutes.

Nutritional info per serving:

Calories: 220
Protein: 5 grams
Carbs: 42 grams
Fiber:  3 grams
Total Fat: 3.5 grams    (saturated 1 gram)
Sodium: 375 mg

Breakfast Idea

Steel -Cut Oatmeal with Soy Milk

This recipe provides 4 servings.


1) 2 cups soy milk or skim milk
2) 2 cups water
3) 1 cup steel cut oats
4) 1 cup plain fat-free Greek yogurt
5) 1 cup berries (strawberries, blueberries, raspberries, etc. your choice)
6) 1/4 cup sliced raw almonds


In a medium saucepan, bring the water and soy milk to a boil. Add the oats, cover and simmer over low heat for approx. 30 mins, until the oats are tender. Uncover and cook over moderate heat, stirring, until creamy, approx. 3 mins. Spoon the oatmeal into bowls and top with berries, yogurt, and almonds.

 Recipe Tip: The oatmeal  can be refrigerated for up to 5 days.

Nutritional value per serving:

Calories: 275
Total Fat: 8 grams      (saturated 1 gram)
Carbs: 38 grams
Fiber: 7 grams
Protein: 15 grams


Quote of the Day


“Exercise is to the Body as what Laughter is to the Soul!”

Wednesday, January 23, 2013

Recipe of the Day

Apple, Cheese and Spinach Panini Sandwiches with Caramelized Onions

Recipe Insight:  Spinach is one of the most nutrient-dense foods on the foods on the planet, containing good amounts of vitamin A, B6, C and E, folate, fiber, magnesium, potassium and zinc!

This recipe provides 4 servings.


1) 1 cup sliced yellow onion
2) 1 teaspoon extra-virgin olive oil
3) 1 large ambrosia apple, thinly sliced and tossed with juice of 1 lime
4) 2 cup spinach leaves, stems removed
5) 4-oz low-fat Swiss cheese, thinly sliced into 4 slices
6) 4 ciabatta rolls or 8 slices whole-wheat sourdough bread


1) Heat a medium saucepan over medium-high heat for approx. 2 mins. Add oil and onions. Stir occasionally. After approx. 5 mins, onions will begin to caramelize, and you will need to stir constantly for approx. 4 more mins. Onions should be evenly browned, not burnt. Remove from heat and per aside.

2) To assemble sandwiches, spread about tablespoons of onions on each of 4 pieces of bread. Top each with approx. 8 spinach leaves, 1 slice of cheese and 3 pieces of apple. Top with other slices of bread.

3) Heat grill. After assembling sandwiches, grill for approx. 2.5 mins. then flip and grill for another 2. 5 mins. Serve with extra apple slices.

Nutritional value per serving:

Calories: 300
Total Fat: 5 grams    (saturated 1 gram)
Carbs: 42 grams
Fiber: 8 grams
Protein: 16 grams
Sodium: 410 mg
Cholesterol: 12 mg


Tuesday, January 22, 2013

Recipe of the Day

Pasta with Chickpeas

Recipe Insight: The combination of chickpeas and pasta is a tradition in Sicily. This dish makes a great meatless pasta that is also rich in protein

This recipe provides 4 servings.


1) 1 1/2 cups medium pasta shells
2) 2 medium onions, coarsely chopped
3) 2 teaspoons olive oil
4) 1 cup drained rinsed canned chickpeas
5) 1 cup crushed tomatoes (no salt added)
6) 2 tablespoons chopped flat-leaf parsley
7) 3 garlic cloves, minced
8) 1/4 -1/2 teaspoon crushed red pepper
9) 1/4 teaspoon sea salt


1) Cook the pasta according to package directions. Drain, reserving 1/2 cup of the pasta cooking liquid, and keep warm.

2) In a large nonstick skillet, heat the oil. Add onions; cook, stirring as needed, until softened, approx. 5 mins. Stir in the chickpeas, garlic, tomatoes, parsley, pepper flakes and salt. Reduce the heat and simmer, stirring as needed, until tomatoes are softened, approx. 10 mins. Stir in the pasta and cooking liquid; stirring 2-3 mins.

Nutritional value per serving:

Calories: 260
Total Fat: 0
Sodium: 230 mg
Total carbs: 46 grams
Fiber: 6 grams
Protein: 10 grams
Calcium: 62 mg


How to cook Quinoa

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Monday, January 21, 2013

Example of 5 Set Bodybuilding/Endurance Pyramid

Set 1 : 140 lbs 20 reps

Set 2: 160 lbs 15 reps

Set 3: 180 lbs 12 reps

Set: 4: 190 lbs 10 reps

Set 5: 200 lbs  8 reps

*One minute rest between sets.*

Stretching Exercise

Push Up-Press

 Lie flat on a mat or floor in a push-up position. Push upper body upward while keeping hips and lower body static/still. Hold position for 10 seconds to 20 seconds, perform 2-3 sets with 30 seconds rest between.

Muscles stretched: abs and hamstrings

*Important Tip*: Hips must remain in contact with the floor, or mat.

Good to Know Info

The following is a list of the best produce sources for fighting germs and infections:

Mineral or Vitamin:

Vitamin A: carrots, sweet potatoes, spinach and bell peppers

Vitamin E: almonds, olives, tomatoes, blueberries, sunflower seeds, asparagus, and watercrest

Vitamin C: broccoli, brussel sprouts, cauliflower, papayas, cantaloupe, oranges, and strawberries

Selenium: cruciferous veggies, garlic, oranges, grapes, carrots, and radishes

Bioflavonoids: onions, cruciferous veggies, citrus fruit, cherries, parsley, and tomatoes

Copper: garlic, ginger root, and turnips

Zinc: Cruciferous veggies, garlic, parsley, grapes, tangerines, lettuce, carrots, and ginger root

Omega-3 Fatty Acids: Flaxseed and hemp oils

Recipe of the Day

Thai Salad with Tofu

This recipe provides 4 servings:


1) 1 pound Tofu, cubed
2) 1 tablespoon plus 1 teaspoon vegetable oil
3) 4 teaspoons fresh lime juice
4) 1 tablespoon low-sodium soy sauce
5) 2 teaspoons sugar
6) 2 garlic cloves, minced
7) 1/2 teaspoon crushed red pepper flakes
8) 4 cups shredded green leaf, romaine or Boston lettuce
9) 2 cucumbers, peeled, seeded and very thinly sliced
10) 1/4 cup whole mint leaves
11) 1 sweet onion, slivered


1) In a large nonstick skillet, heat 2 teaspoons of the oil. Add the tofu; cook, stirring as needed, until golden, approx. 6 mins.

2) In a medium bowl, whisk the remaining 2 teaspoons of oil, the lime juice, soy sauce, sugar, pepper flakes and garlic. Add the tofu, lettuce, cucumber, onion, and mint; toss to combine.

Nutritional value per serving:

Calories: 210
Total Fat: 10 grams  (saturated 1 gram)
Sodium: 175
Carbs: 17 grams
Fiber: 5 grams
Protein: 15 grams
Calcium: 132 mg


Good Info to Know

If your are seeking ideas on how to get your daily quota of 20 to 25 grams of fiber, here are a few suggestions:

1) 1 Pear: 4.3 grams

2) 1 cup cooked carrots: 3 grams

3) 2 slices whole-wheat bread: 3.2 grams

4) 1 red apple : 3 grams

5) 3/4 cup raisin bran : 5 grams

6) 1 cup cooked long grain brown rice : 3.3 grams

Friday, January 18, 2013

Recipe of the Day

Mahi Mahi Tacos

This recipe provides 2 servings.


1) 5 oz mahi mahi, cut into 1-inch pieces
2) 1 tablespoon Chipotle seasoning blend
3) 2 tablespoons red taco sauce
4) 2 teaspoons low-fat mayonnaise
5) 1/2 cup finely shredded cabbage
6) 2 tablespoons chopped fresh cilantro leaves
7) 1/4 cup salsa or pico de gallo, drained
8) A pinch of salt
9) Olive oil spray
10) 2 lime wedges (optional)
11) 2 taco sized corn tortillas

Recipe Tip:  Have all the ingredients ready to go before you cook the fish, so that the fish doesn't get cold. Assemble tacos as soon as the tortillas are warm


1) Mist a small, nonstick frying pan with spray and place it over medium-high heat. Season fish pieces evenly with Chipotle seasoning blend and salt, then transfer them to the hot pan. Cook fish, turning occasionally, approx. 6 min., or until pieces are lightly browned and flake easily in the center.

2) Meanwhile, using a small whisk, mix taco sauce and mayonnaise in a small bowl until well combined.

3) Remove fish from pan and place it in another small bowl. Cover to keep warm.

4) Place 1 tortilla in the pan. When the bottom is warm (in a few seconds), flip over. When both sides are warm, transfer it to a plate. Repeat with the remaining tortilla. Spread 1/2 of taco sauce mixture onto center of each tortilla. Add equal portions of fish, cabbage, cilantro and salsa to each. Fold each tortilla in 1/2 to form a taco. Serve with lime wedges on the side.

Nutritional value per serving:

Calories: 300
Total Fat: 4 ( saturated 1 gram)
Carbs: 34 grams
Fiber: 4 grams
Protein: 30 grams
Sodium: 605 mg


Thursday, January 17, 2013

Good to Know Info

Studies suggest that men and women who consume eight or more servings of fruits and vegetables daily have a 20% lower risk of coronary heart disease than those who have less than 3 servings. Individuals who consume just one additional fruit or veggie serving per day reduce their total risk of heart disease by 4%.

Studies also suggest that consumption of cruciferous produce may reduce breast cancer risk by approx. 45 % in women.

Consuming 8 or more servings of fresh produce can be challenging for many people. However, once a juicer enters the equation; it then become very easy!

Freshly made juice contains a cornucopia of the elements that make fruits and vegetables so good for you!

Freshly made juice is a health festival!

Another benefit to juicing: If you have children and are struggling to get them to eat more fruits and veggies, juicing is the answer!

 If you use apples and carrots as a base, the juice will be sweet enough to disguise almost anything else, thus you can add broccoli, your children will not notice but will benefit from the added broccoli.

Wednesday, January 16, 2013

Recipe of the Day

Turkey & Chickpea Burger

Recipe Insight: This recipe cuts the fat content nearly in half and ups the fiber content.

This recipe provides 4 servings.


1) 1 15 ounce can chickpeas, drained and rinsed
2) 3/4 cup scallions, chopped
3) 1 teaspoon ground cumin
4) 2 tablespoon Worcestershire sauce
5) 1/4 teaspoon sea salt
6) 1 teaspoon fresh ground pepper
7) 3/4 lb ground turkey breast (12 oz), 99% fat free
8) Olive oil cooking spray


1) In a food processor, combine cumin, chickpeas, scallions, salt, pepper and Worcestershire sauce. Pulse until smooth.

2) Transfer chickpea mixture to a large mixing bowl. Add turkey and mix by hand until well combined.

3) Divide turkey-chickpea mixture into 4 -equal portions, shaping each into a 3/4 inch patty. Heat a large nonstick skillet over medium high heat. Coat skillet with cooking spray and cook patties for 5 mins. each side.

Suggestion Suggestion: Serve on a whole-wheat bun, topped with onions, tomatoes, spinach and Dijon mustard.

Nutritional value per 6 oz patty with whole-wheat bun, spinach, tomatoes and Dijon mustard:

Calories: 325
Total Fat: 4.5 grams   (saturated fat:0 grams)
Carbs: 40 grams
Fiber: 7 grams
Protein: 30 grams
Sodium: 920
Cholesterol: 40 mg


Good to Know Info

Each year 50 to 70 million Americans experience some adverse effects on their health from sleep disorders, sleep deprivation and excessive daytime sleepiness.

The annual prevalence of insomnia is nearly one third of the adult population in the United States.

Research suggest an association between physical activity and improved sleep.

This is just another great reason to enjoy another benefit of exercise!

Monday, January 14, 2013

Crock Pot Recipe 18

Moroccan Pot Roast

This recipe provides 8 servings.

1) 2 tablespoons tomato paste
2) 1/2 cup low-sodium beef broth
3) 3 tablespoons all purpose-flour
4) 1 teaspoon cumin
5) 1 1/2 teaspoon of salt
6 1 cup dried plums
7) 3/4 cup dried apricots
8) 1 1/2 pounds baby Yukon gold potatoes, scrubbed and quartered
9) 3 carrots, cut into 1 inch pieces
10) 1/4 teaspoon black pepper
11) 1/4 teaspoon ground cardamom
12) 1/2 teaspoon cinnamon
13) 2 teaspoons canola oil
14) 2/3 cup red wine
15) 1  two pound top round roast
16) Non-stick cooking spray


1) Coat the inside of crock pot with cooking spray.  Combine tomato paste, broth, flour, cumin and 1/2 teaspoon of salt in crock pot. Stir in apricots, carrots, potatoes and plums.

2) Combine pepper, cardamom, cinnamon and 1 teaspoon salt, and sprinkle over entire surface of meat. Heat oil in a large nonstick over medium high heat; add meat and brown on all sides, approx. 8 mins. Transfer meat to crock pot, placing it on top of the vegetables and fruit. Add wine to skillet and boil for 1 minute; pour over meat. Cook on low for 8 hours or high for 4 hours.

3) Remove meat from crock pot and let stand approx. 10 mins. before slicing.

Nutritional value per serving:

Calories: 320
Protein: 23 grams
Carbs: 41 grams
Total Fat: 5   (saturated 1 gram)
Fiber: 5 grams
Sodium: 500 mg

Good to Know Info

Healthy American adults should eat less than 2,300 milligrams of sodium a day. This is approx. 1 teaspoon of salt.

 The following are sources of sodium in the diet.

1/4 teaspoon salt= 575 mg sodium1/2 teaspoon salt= 1,150 mg sodium3/4 teaspoon salt= 1,725 mg sodium1 teaspoon salt= 2,300 mg sodium1 teaspoon baking soda= 1000 mg sodium

Sunday, January 13, 2013

Recipe of the Day

White Bean Chili

This recipe provides 4 servings.


1) 1 pound lean ground turkey
2) 1/2 cup onion chopped
3) 1 garlic clove minced
4) 3 1/4 cups of water
5) 1 can (15 ounces) great northern or cannellini beans rinsed and drained
6) 1 can (4 ounces) diced green chilies
7) 2 teaspoons instant chicken bouillon granules
8) 1 teaspoon ground cumin
9) 1/4 teaspoon black pepper
10) 2 tablespoons flour


1) In a large saucepan, cook turkey, garlic and onion until turkey is no longer pink.

2) Stir in 3 cups of the water, beans, undrained chilies, bouillon, cumin and pepper. Bring to a boil; reduce heat and simmer, covered, for approx. 30 mins.

3) In a small bowl, stir together the remaining 1/4 cup water and the flour. When chili is ready, add flour mixture and cook for one minute more to thicken. Ready to serve.

Nutritional value per serving:

Calories: 310
Protein: 26 grams
Carbs: 30 grams
Total Fat: 9 grams  (saturated 2 grams)
Fiber: 6 grams


Saturday, January 12, 2013

Recipe of the Day

Maple Glazed Salmon on Wild Rice


1) 1 cup of wild rice blend
2) 3/4 cup pure maple syrup
3) 3 tablespoons grainy mustard
4) 2  tablespoons minced garlic
5) 1 tablespoon finely grated fresh ginger
6) 3 tablespoons fresh lime juice
7) 3/4 cup chopped scallions
8) 2 1/2 lb center-cut wild salmon fillet, with skin


1) Prepare rice as instructed according to package. (Makes approx. 2 1/2 cups)

2) Mix next 4 ingredients in a saucepan. Simmer until reduced to 2/3 cup, approx. 10 mins. Stir in 1 tablespoon of the lime juice. Divide between 2 bowls.

3) Heat broiler. Put salmon on baking sheet lined with foil. Broil 6 inches from heat, approx. 4 mins. Brush salmon with glaze from 1 bowl. Broil until cooked through, approx. 4 mins.

4) Toss rice with scallions and remaining 2 tablespoons lime juice. Divide 2 cups of the rice mix among 4 plates/servings and top with salmon. Drizzle with reserved glaze.

Nutritional value per serving:

Calories: 550
Protein: 42 grams
Carbs: 65 grams
 Fiber: 3 grams
Total Fat: 12 grams   (saturated 2 grams)
Sodium: 300 mg

Friday, January 11, 2013

Crock Pot Recipe 17

Sweet Glazed  Chicken Thighs

This recipe provides 6 servings.


1) 2 pounds skinless, boneless chicken thighs
2) 1/2 teaspoon ground black pepper
3) 1/4 teaspoon salt
4) 1 teaspoon olive oil
5) 1 cup pineapple juice
6) 2 1/2 tablespoons light brown sugar
7) 2 tablespoons low-sodium soy sauce
8) 3 tablespoons water
9) 2 tablespoons cornstarch
10) 3 cups hot cooked rice
11) 4 tablespoons sliced green onions
12) Cooking Spray


1) Sprinkle chicken with salt and pepper. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken to pan. Cook approx. 3 mins on each side or until browned. Transfer chicken to crock pot coated with cooking spray. Stir pineapple juice into drippings, scraping pan, scraping pan to loosen browned bits. Remove from heat; stir in brown sugar and soy sauce. Pour juice mixture over chicken. Cover and cook on low for 2.5 hours.

2) Transfer chicken to a serving platter with a slotted spoon. Increase heat to high. Combine 3 tablespoons water and cornstarch in a small bowl; add to sauce in crock pot, stirring with a whisk. Cook approx. 2 mins or until sauce thickens, stirring constantly with whisk.

3) Serve with rice. Top with chicken thighs and sauce. Sprinkle each serving with green onions.

Nutritional value per serving:

Calories: 350
Total Fat: 7     (saturated 2)
Protein: 32 grams
Carbs: 34 grams
Sodium: 370 mg
Calcium: 35 mg

5 Most Healthy Cereals

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Recipe of the Day

Risotto-Style Barley & Asparagus

*This recipe provides 2 servings.*


1) 1/2 cup pearl barley
2) 1 1/2 cups plus 1/3 cup low-sodium chicken or vegetable stock, divided
3) 1/4 pound asparagus, trimmed and cut diagonally into 1 inch pieces
4)  1 1/2 teaspoons olive oil
5) Zest of 1/2 lemon
6) Pinch of sea salt
7) Pinch of black pepper


1) Using a small saucepan, add barley and 1 1/2 cups stock. Bring to boil, reduce heat to low, cover and simmer for approx. 45 mins., until tender and most of liquid is absorbed. Fluff with a fork and set aside in saucepan.

2) Using a medium saucepan on medium-high, heat oil. Add asparagus and zest and saute for 2 mins, until tender crisp. Add barley and remaining 1/3 cup stock and cook on medium, stirring constantly, for approx. 2 mins. Season with salt and pepper.

Tip: If you have leftovers, refrigerate in a covered container, may be used in soups in salads within 2 days.

Nutritional value per serving:

Calories: 150
Total Fat: 8 grams   (Saturated 1 gram)
Protein: 15 grams
Carbs: 1 gram
Sodium: 92 mg
Cholesterol: 40 mg

Thursday, January 10, 2013

Gluten Info

Gluten is a protein that is found in wheat and other grains, such as barley, kamut, and spelt. Gluten has an elastic and glue like capacity that makes grain products chewy. Commonly consumed gluten-containing products include bread, pasta, pastries, cereals, and croutons. Gluten is a hidden ingredient in numerous food products on the market: pie fillings, soy sauce, foods that contain "hydrolyzed protein," some canned foods, deli meats, beer, foods with sugar alcohols, sauces, and fast food. Gluten also may be found in preservatives, breading, and thickening agents.

Celiac Disease: This is not a food allergy; it is an autoimmune disorder in which the small intestine is hypersensitive to gluten. The digestive tract contains tiny hairlike projections called villi, where food is absorbed. These villi are destroyed in people with unmanaged celiac disease. When the villi are not functioning properly, nutrient deficiencies will result because carbohydrates, fats, proteins, vitamins, minerals and water in some instances, cannot be absorbed. In an athlete, the malabsorption also leads to decreased exercise performance. Once considered a rare disease, the prevalence of CD has increased during the last 100 years. Today, it is considered to affect 1% of the population. This disease is under-diagnosed, and the estimate stated is thought to be underestimated. Because this disease is genetically based, first-degree relatives will have an increased risk of also being diagnosed with CD.

6 Gluten Free Foods

1) Rice (brown or rice)

2) Quinoa

3) Corn

4) Fruits

5) Veggies

6) Meat/Seafood (unbreaded)

Gluten Intolerance: This is very similar to CD. Individuals with GI suffer in a similar fashion as people with CD but do not test positive for CD. Unlike Celiac Disease, where the person can have no gluten in their diet from any source, individuals with Gluten Intolerance exhibit a range of gluten sensitivity. Some people may be able to eat small amounts of gluten until they reach a threshold, whereas others cannot tolerate any gluten. Approx. 10% of the population may have some degree of Gluten Intolerance. GI can be subtle and worsen with continued gluten consumption over a period of time. Continued consumption of gluten with true gluten sensitivity will contribute to further deterioration of the body and lead to a multitude of degenerative symptoms (i.e. osteoporosis). Due to the fact that gluten sensitivity is an autoimmune response, continued consumption of gluten can manifest other autoimmune disorders.

The best method for people to determine if they are Gluten Intolerant is to be evaluated and diagnosed by a gastrointestinal specialist and collaborate with a registered dietitian on following an elimination diet.

Wednesday, January 9, 2013

Quote of the Day

Goals provide direction, purpose and a sense of accomplishment!

Recipe of the Day

Southwestern Potato Skins

This recipe provides 8 servings.


1) 8 6-oz potatoes, scrubbed
2) 1/3 cup chopped red onion
3) 1 small jalapeno chili pepper, seeded and minced
4) 2 medium tomatoes, diced
5) 1 clove garlic, minced
6) 1/2 cup cooked or BPA-free canned black beans, drained and rinsed
7) 1/2 cup frozen corn kernels
8)  1 1/2 teaspoons ground cumin
9) 3/4 teaspoon chili powder
10) 1/2 teaspoon sea salt
11) Olive oil cooking spray


1) Preheat oven to 425 degrees. Line a large, rimmed baking sheet with foil and mist with cooking spray. Prick each potato several times with a fork and transfer to a sheet. Bake for 50 mins, turning once. Cool completely, approx. 1 hour.

2) Meanwhile, mist a large skillet with cooking spray and heat on medium low. Add onion and jalapeno and cook for approx. 4 mins, stirring occasionally, until softened. Add garlic and cook for another minute, until fragrant. Add tomato, black beans, corn, cumin and chili powder. Increase heat to medium and cook, stirring occasionally, for approx. 4 mins.

3) Preheat broiler to high. Slice each potato in half lengthwise. Scoop out flesh, leaving a 1/4 inch shell, reserving flesh for another use. Place potatoes skin side up on a foil lined baking sheet. Mist with cooking spray and sprinkle with salt. Broil for approx.  4 mins, until crisp and golden.

4) Remove potatoes from oven, using tongs to carefully flip over. Fill each potato skin with bean mixture and top with cheese, dividing evenly. Return to oven and broil for another 4 mins, until hot and bubbly. Remove from oven. Top each with a dollop of low fat sour cream and sprinkle with scallions and cilantro, dividing evenly.

Serving Size: 2 potato skins

Nutritional value per serving:

Calories: 105
Total Fat: 5 grams     (Saturated 2 grams)
Carbs: 10 grams
Sodium: 260
Cholesterol: 20 mg
Protein: 6 grams

Tuesday, January 8, 2013

Link of Interest

Check this out...

Just click, please!

What is BeetRoot?

The beet, or the "beetroot," because it is the root of the plant that we eat, has been around for a very long time. Most of us would describe almost purple in color and deep red; however, there are beetroots that are yellow also red and white striped. Beetroot gets its color from betanin, which has been considered to contribute to the prevention of oxidative stress.

Beetroot juice supplementation has been studied in different athletes, mostly resulting in positive effects on exercise performance, in particular, improvement in oxygen consumption, time to exhaustion, also overall time to complete the given exercise.

A compound called "nitric oxide" (sometimes abbreviated NO) is a compound that is made in the body but also can be made from dietary nitrate. In the body, NO is synthesized by the action of the enzyme NO synthase on the circulating amino acid L-arginine. Nitrate is a natural substance in vegetables, especially in leafy green vegetables and in beetroots. After consuming a vegetable like beetroot, some of the nitrate is then converted to nitrate by bacteria in the saliva, which is then converted to NO in the stomach due to the acidic environment in the stomach. Some of the nitrate will be absorbed through the small intestines and into the body and will be converted to NO that occurs in the blood and tissues. NO, in turn, may decrease the oxygen cost of the intensity of a given exercise,leading to a greater amount of oxygen in the muscle and a lower rate of oxygen intake in an endurance type exercise.

Monday, January 7, 2013

Good to Know Info

If you are someone that enjoys adding citrus zest to various healthy dishes, be sure to rinse your orange or lemon in hot water for approx. 20 seconds before zesting to remove wax (and any potential pesticide) that is sprayed on the fruit. The wax coating assist in preventing moisture loss and makes the fruit last longer, however it should not be ingested.

Good to Know Info!

Overcoming "Lack of Time" Barrier

Suggestions for overcoming lack of time barrier...

*Identify available time slots. Monitor your daily activities for 1 week. Identify at least 4- 30 minute time slots that you can use for physical activity.*

Add physical activity to your daily routine. For example, walk or ride your bike to work pr shopping (weather permitting), organize school activity around physical activity, walk the dog, exercise while you watch T.V.

Did you know?

Blueberries are high in antioxidants (which are depleted during times of stress) and also provide a very nice alternative to sugery or salty snacks.

Good Question

How much exercise do you need to do to lose weight?

It depends on 2 factors: how much you exercise and how many calories you consume. Exercise without proper diet doesn't usually do much for weight loss, however it still does alot for your heart and brain.

Research suggests that approx. 60 mins. of moderate intensity exercise, like walking, for 5 days a week, in connection with a reduced calorie diet of 1,250 to 1,500 calories. This is in line with the findings of the National Weight Control Registry.

Recipe of the Day

Honey-Soy Broiled Salmon

Recipe Insight:  A sweet, tangy and salty mixture of soy sauce, honey and rice vinegar performs double duty as marinade and sauce; it also keeps the salmon very flavorful and moist.
Leftover idea: Tuck leftover salmon into a whole wheat wrap for a tasty, nutritious lunch!

This recipe provides 4 servings.


1) 2 tablespoons low-sodium soy sauce
2) 1 tablespoon rice vinegar
3) 1 tablespoon honey
4) 2 scallion, minced
5) 1 teaspoon minced fresh ginger
6) 1 pound center-cut fillet, preferably, wild Pacific, skinned, cut into 4 portions
7) 1 teaspoon toasted sesame seeds


1) Whisk soy sauce, vinegar, honey, ginger and scallions in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 mins. Save the remaining sauce.

2) Preheat broiler. Line a small baking pan with foil and coat with cooking spray.

3) Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4-6 inches from the heat source until cooked through, 7-10 mins. Drizzle with the reserved sauce and garnish with sesame seeds.

Nutritional value per serving:

Calories: 165
Total Fat: 5 grams  (Saturated 1 gram)
Protein: 23 grams
Carbs: 5 grams
Sodium: 253 mg
Potassium: 457 mg

Quote of the Day


Sunday, January 6, 2013

Still Sitting On The Fence?

It is now one week into the New Year, are you still sitting on the fence?


We all have things we would like to improve on, leading a healthy lifestyle is the foundation of a great New Year!

Remember, approach your fitness and nutrition goals with enthusiasm!

Also, remember you can count on this website to provide you with sound nutrition and fitness info!

Recipe of the Day

Japanese Chicken Scallion Rice Bowl

This recipe provides 4 servings.


1) 1 1/2 cups instant brown rice
2) 1 cup low-sodium chicken broth
3) 1 1/2 tablespoons sugar
4) 2 tablespoons low-sodium soy sauce
5) 1 tablespoon mirin or 1 tablespoon white wine plus a pinch of sugar
6) 1 large egg
7) 2 large egg whites
8) 8 ounces boneless, skinless chicken breasts, cut into 1/2-inch pieces
9) 8 scallions, trimmed and thinly sliced


1) Prepare rice according to directions on package.

2) Pour broth into a medium saucepan and add sugar, soy sauce and mirin (or wine plus sugar). Bring to a boil; reduce heat to a medium-low.

3) Stir egg whites and whole egg in a small bowl until just mixed. Add chicken to the simmering broth. Gently pour in the egg mixture, without stirring. Sprinkle scallions on top. When the egg begins to firm up, after approx. 3 mins, and stir. ( The chicken will be cooked by now.) Divide the rice among 4 deep soup bowls and top with the chicken mixture.

Serving Size: 1 1/2 cups each

Nutritional value per serving:

Calories: 260
Total Fat: 3 grams     (Saturated 1 gram)
Cholesterol: 88 mg
Carbs: 35 grams
Protein: 22 grams
Fiber: 2 grams
Sodium: 430 mg
Potassium: 352 mg

Saturday, January 5, 2013

Good to Know Info

Probiotics are the healthful bacteria that resides in the intestinal tract. Natural food sources are mainly fermented dairy like kefir and yogurt. Clinical trials demonstrate that probiotics maintain gut function and health by preventing overgrowth of harmful intestinal bacteria. Good immunity depends on a healthy gut, probiotics also assist our immune system.

Recipe of the Day

Lemon Chicken Stir-Fry

This recipe provides 4 servings. (approx. 1 1/2 cups)


1) 1/2 cup reduced-sodium chicken broth
2) 1 lemon
3) 3 tablespoons reduced-sodium soy sauce
4) 2 teaspoons cornstarch
5) 1 tablespoon canola oil
6) 1 pound boneless, skinless chicken breasts, trimmed and cut into 1 inch pieces
7) 10 ounces mushrooms, halved or quartered
8) 1 cup thinly sliced carrots (1/4 inch thick)
9) 2 cups snow or sugar snap peas, stems and strings removed
10) 1 bunch scallions, cut into 1-inch pieces, greens and whites separated
11) 2 tablespoons chopped garlic


1) Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.

2) Heat oil in a large skillet over medium high heat. Add chicken and cook, stirring occasionally, until cooked through, approx. 4 mins. Transfer to a plate with tongs. Add carrots and mushrooms to the pan and cook until the carrots are just tender, approx. 5 mins. Add scallion whites, snow peas, garlic, and the reserved lemon zest. Cook, stirring, until fragrant, approx. 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, approx. 3 mins. Add scallions greens and the chicken, also any accumulated juices; cook, stirring, until heated through, approx. 2 mins.

Serving Suggestion: Serve over rice.

Nutritional value per serving:

Calories: 230
Total Fat: 6 grams  (Saturated 1 gram)
Carbs: 14 grams
Protein: 27 grams
Fiber: 3 grams
Sodium: 500 mg
Potassium: 800 mg

Friday, January 4, 2013

300 Calorie Breakfast Idea

Berry Nutty Parfait

1 cup plan nonfat Greek yogurt
2 tablespoons silvered almonds
1/2 raspberries
1 tablespoon honey


Recipe of the Day

Roasted Apple & Cheddar Salad

 Recipe Insight:

 Roasted apples and Cheddar cheese turn an ordinary mixed green salad into something special!



1) 3 tablespoons red-wine vinegar
2) 2 tablespoons apple juice or cider
3) 1 tablespoon extra-virgin olive oil
4) 1 tablespoon honey
5) 2 teaspoons Dijon mustard
6) a pinch of pepper
7) a pinch of salt

Roasted Apples & Salad

1) 2 apples, Fuji if possible, peeled and cut into wedges
2) 4 sprigs of thyme or 1/4 teaspoon dried thyme
3) 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
4) 1/4 cup chopped walnuts
5) 3 cups torn Boston or Romaine lettuce
6) 3 1/2 cups baby spinach or torn spinach leaves
7) 3 cups torn curly endive
8) 2/3 cup grated sharp Cheddar cheese

This recipe provides 6 servings ( 1 1/2 cups each)


1) Preheat oven to 400 degrees

2) To prepare dressing:  Whisk vinegar, apple juice (or cider), oil, honey, mustard, salt and pepper in a small bowl.

3) To roast apples and prepare salad: Toss apples with 2 teaspoons oil and thyme in a medium bowl; spread evenly on a baking sheet. Roast, turning once or twice, until the apples are soft and golden, approx. 30 mins. Discard fresh thyme, if using. Let cool. (While apples are roasting, toast walnuts in a small baking pan until fragrant, approx. 5 mins. Let cool.)

4) Combine spinach, lettuce and endive in a large bowl; toss gently to mix. Divide the greens among 6 plates, drizzle with the dressing and top with cheese, the roasted apples and the toasted walnuts. Serve immediately.

Nutritional value per serving:

Calories : 200
Total Fat: 14 grams   (saturated 4 grams)
Carbs: 15 grams
Protein: 4 grams
Sodium: 175 mg
Potassium: 237 mg

Link of Interest

Healthy Oats Recipes

Just click, please:

Thursday, January 3, 2013

Healthy Dessert

Pineapple-Raspberry Parfaits

This recipe provides 4 servings.

1) 1 1/2 cups fresh, frozen or canned pineapple chunks.
2) 1/2 pint fresh raspberries (approx. 1 1/4 cups)
3) 2 8 ounce containers ( 2 cups) nonfat peach yogurt

Easy Instructions!

Layer yogurt, raspberries and pineapple into 4 glasses.

Nutritional value per serving:

Calories: 120
Carbs: 24 grams
Protein: 5 grams
Fiber: 3 grams
Sodium: 60 mg
Potassium:  114 mg


Wednesday, January 2, 2013

Recipe of the Day

Indian-Spiced Chicken Pita

Recipe Insight: Garam masala is a blend of spices used in Indian cooking.

This recipe provides 4 servings


1) 1 pound boneless, skinless chicken breasts, trimmed
2) 1 1/2 teaspoons garam masala, divided
3) 3/4 teaspoon kosher salt, divided
4) 1 cup thinly sliced seeded cucumber
5) 3/4 cup nonfat plain yogurt
6) 1 tablespoon chopped fresh cilantro or mint
7) 2 teaspoons lemon juice
8) A pinch of ground black pepper
9) 4  6 inch whole wheat pitas, warmed
10) 1 1/2 cup shredded romine lettuce
11) 1 large tomato or 2 medium tomatoes
12) 1/4 cup thinly sliced red onions


1) Preheat oven to broiler setting. Coat a broiler pan with cooking spray

2) Sprinkle chicken with 1 teaspoon garam masala and 1/2 teaspoon salt. Place the chicken in the pan and cook until no longer pink in the center, 165 degrees, 4-8 mins per side, depends on the size of the breast. Transfer the chicken to a clean cutting board and let rest for approx. 5 mins.

3) Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining 1/2 teaspoon garam masala and 1/4 teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with chicken, yogurt sauce, lettuce, tomato and onion.

Nutritional value per serving: 

Calories: 335
Total Fat: 5 grams (saturated 1 gram)
Carbs: 32 grams
Protein: 32 grams
Fiber: 6 grams
Sodium: 635
Potassium: 485

Tuesday, January 1, 2013

A little info about Tofu

Tofu is made from soybean curd.

Tofu is high in protein, B-vitamins, calcium, potassium, iron.

Tofu is low in fat and sodium.

Tofu is abundant in isoflavones which are thought to reduce women's risk of breast cancer.

Quote of the Day

Goals give us direction, purpose and accomplishing them improves the quality of our lives!