Friday, February 22, 2013

The Positive Principle





Think Positive!





Positive thinking and forward oriented actions broaden thinking, expand awareness, increase abilities, built resiliency, generate new possibilities and create learning and growth.





Identify your strengths, and let them guide you on your path to fitness success and and overall well-being.









Recipe of the Day



Herb Frittatas






This recipe provides 12 servings.






Ingredients:






1) 12 large eggs
2) 1/2 teaspoon salt
3) 1/2 teaspoon salt
4) 3 tablespoons olive oil
5) 1 medium onion, chopped
6) 2 clove garlic, minced
7) 2 Tablespoon chopped fresh herbs (such as parsley, thyme, rosemary or chives)


Instructions:



1) Preheat oven to 350 degrees F. Coat a 12-cup nonstick muffin tin with cooking spray.




2) In a large bowl, whisk eggs with salt and pepper until blended.




3) Warm oil in a small skillet over medium-high heat. Saute' onion until softened but not browned, approx. 4 mins. Add garlic and saute' 1 more min. Remove from heat and cool slightly.




4) Whisk onion mixture and herbs into eggs. Divide among the 12 muffin cups and bake until set in the center, 25 to 30 mins.






Nutritional value per serving:






Calories: 106
Total Fat: 8 grams   (saturated 2 grams)
Protein: 6 grams
Carbs: 2 grams
Sodium: 170 mg

Monday, February 18, 2013

Recipe of the Day



Pan Seared Chicken






This recipe provides 4 servings.







Ingredients:





1) 3 tablespoons olive oil, divided
2) 10 cherry tomatoes, halved
3) 10 yellow teardrop or cherry tomatoes, halved
4) 4 full sprigs basil, chopped
5) 3 sprigs oregano, chopped
6) 1 teaspoon chili flakes (suggestion: if you would like to up the hotness, increase the amount of chili flakes, 1/4 teaspoon at a time.
7) 3 cloves garlic, minced
8) 1 to 2 tablespoon balsamic glaze
9) A pinch of sea salt
10) A pinch of black pepper
11) 4 boneless, skinless chicken breasts  (4 to 6 oz each)






Instructions:





1) In a medium bowl, toss together 1 tablespoon oil and the next 8 ingredients.





2) Preheat oven to 400 degrees. Heat a large oven safe skillet over medium high heat. Season chicken with salt and pepper. Add remaining 2 tablespoon oil to pan, then place chicken into pan, presentation-side-down. Let chicken brown and cook for approx. 3 mins, then turn over to cook on opposite side for another 3 mins. Transfer skillet to oven and cook chicken for approx. 6 mins. Remove chicken from oven and plate, spooning quarter of salsa evenly over each breast.





Nutritional value per serving:



Calories: 255
Total Fat: 12 grams  (saturated 2 grams)
Carbs: 7 grams
Protein: 27 grams
Sodium: 250 mg





Enjoy!


Sunday, February 17, 2013

Interesting Info.




About Red Peppers...



Their vitamin C breaks down when grilled, fried,or roasted above 375 degrees.



This is very good info to know!

Power Smoothie





 Berry Smoothie






This recipe provides 1 serving.






1) 1 cup frozen mixed berries (blackberries, blueberries, raspberries and strawberries)
2) 1/4 cup low fat plain yogurt
3) 1/2 cup water
4) 1 teaspoon honey
5) 1 tablespoon unsweetened soy protein powder







Instructions:





Combine ingredients in a blender. Pur'ee until smooth; drink immediately.





Calories: 140
Protein: 9 grams
Carbs: 27 grams
Total Fat: 1.3 grams






Saturday, February 16, 2013

Interesting Info...




 Egg yolks are chock-full of choline which is a vital nutrient for memory recall.


 Our bodies need choline to make a brain chemical called acetylcholine which is crucial for storing memories.

Good to Know Info






Strawberries are packed with antioxidants that help your skin repair damage caused by environmental factors like pollution and UV rays. Also, they're packed with vitamin C (less than one cup gets you your entire 75 mg RDA).

Did you know..?





When you eat tomatoes cooked, your body absorbs more of their cancer fighting lycopene.









Also, when spinach is cooked more calcium, iron, and magnesium

Friday, February 15, 2013

Breakfast Idea




Cottage Cheese with Apple Butter






This recipe provides 2 servings







Ingredients:




1) 1 cup low fat cottage cheese
2) 2 tablespoons apple butter, unsweetened or no sugar added
3) 1 banana sliced
4)  4 teaspoons sunflower seeds





Instructions:







 Place all ingredients in a bowl or a small container and mix well.






Nutritional value per serving:




Calories: 210
Total Fat: 6 grams  (saturated 1 gram)
Fiber: 2 grams
Protein: 17 grams
Sodium: 470 mg




Enjoy!


Breakfast Idea



Quinoa Porridge





This recipe provides 4 servings.






Ingredients:






1) 1 cup uncooked quinoa
2) 2 cups water
3) 1 teaspoon Cinnamon
4) 1/2 teaspoon coarse sea salt
5) 1 cup low-fat milk or unsweetened
6) 2 apple, diced
7) 1 cup blueberries or sliced strawberries
8) 1/4 cup chopped pecans or walnuts

Agave syrup (optional)





Instructions:




 Add quinoa, water, Cinnamon and salt to small pot and bring to a boil. Reduce heat, cover and simmer for 15 mins or until most of water has been absorbed. Add milk and simmer uncovered for an additional 10 mins. Stir in apple, berries and nuts. Cover and let sit for 10 mins before serving. Porridge will thicken during this time. If desired, drizzle with agave syrup before serving. This is a great alternative to oatmeal for breakfast.





Nutritional value per serving:






Calories: 300
Total Fat: 8 grams  (saturated 1 gram)
Carbs: 46 grams
Fiber: 6 grams
Protein: 9 grams
Sodium: 550 mg





Enjoy!







Thursday, February 14, 2013

Recipe of the Day




Avocado Wrap





This recipe provides 4 small wraps





Ingredients:




1) 4 large leaves purple or white cabbage
2) 1 ripe avocado
3) 2 tablespoon Dijon mustard
4) 1 large tomato, chopped
5) 1/4 cup cilantro



Instructions:





Evenly distribute all ingredients inside cabbage leaves.






Nutritional value per wrap:



Calories: 100
Total Fat: 7 grams   (saturated 1 gram)
Carbs: 7 grams
Fiber: 4 grams
Protein: 2 grams
Sodium: 200 mg
Cholesterol: 0 mg




Enjoy!

Tuesday, February 12, 2013

Recipe of the Day


Spicy Kale Chips






This is a spicy twist on kale chips as an easy and tasty way to eat more greens.








This recipe provides 6 servings






Ingredients:




5 cups torn steam less curly kale leaves
2 tablespoons olive oil
1/2 teaspoon ground cumin and or chili powder







Instructions:






Preheat oven to 300 degrees Fahrenheit. Line 2 large baking sheets with parchment paper. Arrange kale in a single layer on prepared baking sheets, leaving space between the leaves. Brush with oil: sprinkle with chili powder and or cumin. Bake for approx. 20 mins. or until crisp. Let kale chips cool for 30 mins. before serving.




Enjoy those greens!

Food Allergy Triggers and Helpers




You may not have to have expensive medical tests to find out what's behind your breakouts, hives, itching and sneezing.






Recommendation: First, try cutting out the following items and adding them back in one at a time to see what may be at the root of your allergy.



1) Dairy
2) Wheat
3) Corn
4) Soy
5) Eggs
6) Chocolate
7) Seafood
8) Citrus Foods




Now on to some food items that may help your allergies.


Due tot he fact that asthma and many allergies are considered inflammatory illnesses, consuming a diet high in natural ant-inflamatories may help reduce symptoms. Enjoy more of these quercertin-filled foods

1) Apples
2) Capers
3) Onions
4) Red Grapes
5) Broccoli
6) Citrus Foods
7) Green and Black Tea






Monday, February 11, 2013

Recipe of the Day

Fruity Curried Chicken



This recipe provides 3 servings.






Ingredients:






1) 1 apple, diced
2) 1 pear, diced
3) 1/2 jalapeno pepper, chopped
4) 1 onion, diced
5) 2 tablespoon fresh ginger root
6) 1/8 cup unsalted cashews
7) 2 teaspoons curry powder
8) 1 teaspoon cumin powder
9) 1/2 teaspoon coarse sea salt
10) 1/2 cup low-sodium chicken broth
11) 1/2 cup fresh or frozen cranberries
12) 3 boneless, skinless chicken breast
13) Olive oil cooking spray





Instructions:



Spritz a large pot with cooking spray and heat over medium heat. Add fruit (except cranberries), onions, jalapeno pepper, cashews, ginger, curry and salt. Cook until softened, approx. 6 mins. Add broth and cranberries and mix well. Add chicken and spoon some of the mixture over top. Cover pot and reduce heat to medium-low. Simmer for 15 mins. or until chicken is no longer pink inside. Turn chicken once halfway through cooking.



Nutritional value per serving:




Calories: 230
Total Fat: 5 grams    (saturated 1 gram)
Carbs: 28 grams
Fiber 6 grams
Protein: 20 grams
Sodium: 520 mg




Enjoy!

Exercise Motivation



  


   Exercise Motivation is the desire to engage and persist in exercise

   despite sacrifice and discouragement.      


 
 
  


 

 

How do you get this valuable resource?

 

At a very basic level, you can find it by realizing consistent exercise, engaging in physical activity that is fun and engaging improves the quality of life!




Sunday, February 10, 2013

Recipe of the Day




Turkey Meatball Subs






Recipe Insight: These subs are packed with carbohydrates, protein and iron.







This recipe provides 4 servings.







Ingredients:





1) 5 whole-grain sub rolls
2) 1 lb extra-lean ground white turkey breast
3) 2 garlic cloves, minced
4) 1 teaspoon dried oregano
5) 1 egg
6) 1 egg white
7) 1 medium onion, thinly sliced
8) 1  14.5-oz can Italian-style tomatoes
9) 1/4 cup shredded reduced-fat mozzarella cheese






Instructions:




1) Using a food processor, process 1 sub roll into fine bread crumbs. Measure out 1 cup of crumbs.




2) In a large mixing bowl, use you hands to combine turkey, garlic, oregano, egg and egg white. Gently shape the mixture into 20 meatballs. Wash hands with soap and water after completing this step.




3) Heat a 10 inch skillet over medium-high heat. Add meatballs to skillet and brown on all sides. Remove meatballs and reduce heat to medium. Add onion and cook, stirring frequently, until slices are softened and just starting to brown.





4) Add tomatoes and meatballs, and stir to coat. Allow mixture to come to a slight boil, then reduce heat to medium low and cook for 20 mins, uncovered.





5) Split remaining 4 sub rolls in half lengthwise. Fill each roll with 5 meatballs and sauce, and top each with 1 tablespoon of shredded cheese.






Nutritional value per serving:


Calories: 380
Total Fat: 5 grams   (saturated 1 gram)
Carbs: 40 grams
Protein: 39 grams
Sodium: 500 mg
Cholesterol: 125 mg

Fat-Stress Connection






The stress hormone cortisol has many beneficial functions:





It assist in maintaining blood pressure, stimulate insulin release and allow the body to deliver quick energy when needed. Chronic release of cortisol, however, especially from constant stress, has been shown to negatively impact your health. In addition, chronic release of cortisol in response to on going, persistent stress has been shown to cause increased fat deposit.





Simply put, chronic stress and persistent cortisol release lead to increased fat deposit in the but and stomach area.

Saturday, February 9, 2013

Recipe of the Day



Arugula Polenta with Chicken






This recipe provides 6 servings.




Ingredients:



1) 4  6- oz boneless, skinless chicken breasts
2) 3/4 teaspoon fresh ground black pepper
3) 3 3/4 cups low-sodium chicken broth
4) 1/2 teaspoon sea salt, divided
5) 1 1/3 cups polenta (or organic coarse cornmeal)
6) 4 1/2 cups arugula, coarsely chopped
7) 1/2 cup nonfat Greek-style yogurt
8) 1 large tomato, cut into 1/4 -inch dice




Instructions:




1) Sprinkle both sides of chicken with pepper.




2) Heat a large skillet over medium heat. Add chicken and cook until well browned and cooked through, aprox. 6 mins. per side.Transfer chicken to a plate, loosely cover with foil and let rest at least five mins.




3) While chicken is cooking, bring broth and salt to a boil in a medium-high heat. Add polenta in a thin stream, whisking constantly. Return to a boil, reduce heat to a simmer over low heat, cover and cook until polenta is tender, approx. 10 mins.




4) If polenta seems to thick, add more broth, a few tablespoons at a time. Remove saucepan from heat and stir in arugula and yogurt.




5) Cut chicken on a diagonal into 1/2-inch slices. Divide polenta among shallow bowls. Top with chicken and tomato, dividing both evenly, and serve.




Nutritional value per serving:





Calories: 300
Total Fat: 8 grams  (saturated 3 grams)
Carbs: 32 grams
Fiber: 4 grams
Protein: 45 grams
Sodium: 700 mg

Friday, February 8, 2013

Recipe of the Day




Pistachio-Crusted Beef Kebabs with Cauliflower Couscous






This recipe provides 4 servings.






Ingredients:





1) 2 tablespoons shelled unsalted pistachios
2) 2 tablespoons unsweetened shredded coconut
3) 1 tablespoons sesame seeds
4) 1 1/2 teaspoons cumin seeds
5) 1 teaspoon sea salt
6) 1 teaspoon ground black pepper
7) 1 1/2 cups low-sodium chicken broth
8) 1 pound lean beef, for example, sirloin trimmed
9) 2 cups small cauliflower florets
10) 1 cup whole-wheat pearl couscous
11) 1/3 cup chopped fresh mint
12) 1 tablespoon olive oil
13) 2 teaspoons lemon zest
14) 1 1/2 tablespoons freshly squeezed lemon juice
15) 12 pitted Kalamata olives, chopped






Instructions:







1) Grind pistachios, coconut, sesame seeds, cumin seeds, salt and pepper in a coffee grinder; then transfer to a medium bowl.





2) Cut beef into 24 cubes and add to bowl with spices; toss to coat. Thread 6 beef cubes on each of 4 skewers.



3) Bring chicken broth to a boil in a medium pot. Add cauliflower and couscous and simmer over medium-low heat until liquid is absorbed. Turn off heat and cover pot.




4) Preheat the broiler. Place kebabs on a foil-lined baking sheet and broil 4 mins. ; flip and broil 4 more mins.




5) Fluff couscous with a fork. Stir in mint, olives, lemon zest, lemon juice and oil; season with salt and pepper.





Nutritional info per serving:




Calories: 410
Protein: 36 grams
Carbs: 35 grams
Total Fat: 15 grams (saturated 3.5 grams)
Fiber: 7 grams
Sodium: 650 mg





Enjoy!

Wednesday, February 6, 2013

Recipe of the Day



Roasted Orange Chicken and Glazed Vegetables






Ingredients:




1) 2 navel oranges, halved
2) 5 carrots, peeled and cut into 1 1/2-inch pieces
3) 3 parsnips, peeled and cut into 1 1/2 -inch pieces
4) 6-ounce boneless, skinless chicken breasts
5) 2 tablespoons extra-virgin olive-oil
6) 2 teaspoons ground coriander
7) 1 teaspoon black pepper
8) 1 teaspoon kosher salt
9) 1 teaspoon Dijon mustard
10) 2 1/2 cups mixed salad greens
11) 1 tablespoon honey
12) 1 tablespoon chopped tarragon




Instructions:




1) Preheat oven to 425 degrees. Cut 3 orange halves into 1/4 inch thick slices and place on a rimmed baking sheet with carrots. Drizzle with 1 tablespoon oil and toss to coat. Rub chicken with coriander and arrange in a single layer surrounded by oranges and vegetables; season with 1/2 teaspoon each salt and pepper. Roast until chicken is cooked through and veggies are tender, approx. 25 mins.




2) Meanwhile. juice remaining orange half into a large bowl and whisk with mustard and remaining oil, salt and pepper. Add greens to bowl and toss to coat.





3) Transfer chicken to a cutting board. Drizzle honey over veggies and sprinkle with tarragon; stir to combine. Slice chicken breasts and serve with salad and vegetables.






Nutritional value per serving:





Calories: 370
Protein: 38 grams
Carbs: 27 grams
Total Fat: 11 grams  (saturated 2 grams)
Fiber: 5 grams
Sodium: 860 mg





Enjoy!

Tuesday, February 5, 2013

Good to Know Info



1 large orange provides 131 % of the immunity-boosting vitamin C that you need in a day, also more than 4 grams of fiber, less than 90 calories.






Citrus fruits have been linked to a lower risk of cancer, heart disease, and stroke.








Storage Tip: Choose oranges that have bright peels and are heavy for their size. Keep them at room temperature for a couple of days or in the crisper for up to 2 weeks.

Monday, February 4, 2013

Recipe of the Day



Tilapia Citrus Couscous Salad





This recipe provides 6 servings.






Ingredients:





1) 1 cup dry whole-grain couscous
2) 1/2 lb tilapia fillets (2 large or 4 small), skin and bone removed
3) 3 medium carrots, peeled and diced
4) 2 stalks celery, ends trimmed and finely diced
5) 1 medium yellow onion, finely diced
6) 1/2 red bell pepper, cored, seeded and diced
7) Zest and juice 1/2 lemon
8) 1 teaspoon Dijon mustard
9) 1 tablespoon extra-virgin olive oil
10) 2 garlic cloves, minced
11) Olive oil cooking spray
12) Zest and juice 1 lime
13) 2 teaspoons dried parsley
14) A pinch of sea salt
15) A pinch of pepper



Instructions:


1) Cook cousous according to package directions.




2) Heat a large non-stick skillet over high heat for 1 minute. Spritz with cooking spray and reduce heat to medium high. Place tilapia in skillet and cook for 2 mins. per side. Remove tilapia and let cool for approx. 5 mins. before flaking with a fork.



3) In a large bowl, combine  couscous, tilapia, carrots, celery, onion and bell pepper.




4) In a medium bowl, whisk together lime zest and juice, lemon zest and juice, Dijon, oil, garlic and parsley. Season with salt and black pepper. Pour dressing over tilapia-couscous mixture and stir until well combined. Garnish with additional parsley if desired. Serve immediately or can be chilled in refrigerator, covered for up to 2 days.






Serving Size: 1 cup





Nutritional value per serving:




Calories: 160
Total Fat: 4 grams   (saturated 1 gram)
Carbs: 21 grams
Fiber: 4 grams
Protein: 11 grams
Sodium: 100 mg





Enjoy!

Sunday, February 3, 2013