Friday, October 31, 2014

4 Ways to Increase Motivation

1) Set Goals!

2) Think Positive!

3) Vary your training program in efforts to maintain enjoyment !

4) Find a workout partner (s) !

Thursday, October 30, 2014

Recipe of the Day

 Pork, White Bean & Kale Soup

This recipe provides 6 servings (approx. 1 2/3 cups each).


1) 1 pound pork tenderloin, trimmed and cut into 1-inch pieces
2) 1 tablespoon extra-virgin olive oil
3) 1 teaspoon sea salt
4) 1 medium onion, finely chopped
5) 4 cloves garlic, minced
6) 2 teaspoons paprika, preferably smoked
7) 1/4 teaspoon crushed red pepper, or to taste
8) 1 cup white whine
9) 4 plum tomatoes, chopped
10) 4 cups reduced-sodium chicken broth
11) 1 bunch kale, ribs removed, chopped ( about 8 cups lightly packed)
12) 1 15-ounce can white beans, rinsed


1) Heat oil in a Dutch oven over medium high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, approx. two minutes. Transfer to a plate with tongs, leaving juices remaining in the pot.

2) Add onion to the pot and cook, stirring often, until just beginning to brown, approx. 2-3 minutes. Add garlic, paprika and crushed red pepper and cook, stirring constantly, until fragrant, approx. 30 seconds. Add wine and tomatoes, increase heat to high and stir to scape up any brown bits. Add broth and bring to a boil.

3) Add kale and stir just until it wilts. Reduce heat to maintain a simmer and cook, stirring occasionally, until the kale is just tender, approx. 3 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, approx. 2 minutes.

270 calories per serving


Monday, October 27, 2014

Recipe of the Day

Celery & Crunchy Pear Salad

This recipe provides 6 servings ( 1 cup each)

Recipe Insight: To toast chopped pecans, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and just lightly browned, 2 to 4  minutes.


1) 5 stalks celery, trimmed and cut in half crosswise
2) 2 tablespoons cider, pear, raspberry or other fruit vinegar
3) 2 tablespoons honey
4) 1/4 teaspoon sea salt
5) 2 ripe pears, preferably red Bartlett or Anjou, diced
6) 1 cup finely diced white Cheddar cheese
7) 1/2 cup chopped pecans, toasted
8) 6 large leaves butterhead or other lettuce
9) Freshly ground pepper to taste


1) Soak celery in a bowl of ice water for approx. 15 minutes. Drain and pat dry. Cut into 1/2 inch pieces.

2) Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine ingredients. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad mixture. May be served at room temperature or chilled.

225 calories per serving


Saturday, October 25, 2014

Good to know info!

The most common risk factors in the United States for Cardiovascular disease are physical inactivity ( approx. 32% of Americans) and obesity (approx. 36% of Americans).

*Take a minute to digest this info.*

Now, the great news is, we can do something about these alarming statistics, as individuals and collectively, as a society, through proper exercise and a healthy diet.

Did you know?

Consuming more than five different foods in one meal can hinder digestion due to the complex mixtures.

The food to mood connection

Dark, leafy greens, avocados, yogurt, milk, and tuna: improved positive mood

All protein sources, grains, and nuts: lowered anxiety and irritability

Chicken and fish:  increased alertness

Almonds and bananas: increased vigor

Oatmeal and low-GI (glycemic index) rice: greater mood stability

Salmon, mackerel, and sardines: improved alertness and vigor

Bread and pasta: calmness and relaxation

Friday, October 24, 2014

Recipe of the Day

 Balsamic & Parmesan Roasted Cauliflower

This recipe provides 4 servings (approx. 1 cup each)


1) 8 cups 1-inch-thick slices cauliflower florets, approx. 1 large head
2) 1 1/2 teaspoon dried marjoram
3) 2 tablespoons extra-virgin olive oil
4) 1/4 teaspoon sea salt
5) 1/2 cup finely shredded Parmesan cheese
6) 2 tablespoons balsamic vinegar
7) fresh ground pepper to taste


1) Preheat oven to 450 degrees F.

2) Toss cauliflower, oil, marjoram, pepper and salt in a large bowl. Spread on a large rimmed baking sheet and roast until beginning to soften and brown on the bottom, approx. 18 minutes. Next, toss cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, approx. 8-10 minutes more.

Healthy and Tasty!


Thursday, October 23, 2014

Did you know?

Cauliflower contains compounds called glucosinolates, which release indoles and isothiocyanates that assist you clear toxins from your body.


Friday, October 17, 2014

Recipe of the Day

Barley & Wild Rice Pilaf with Pomegranate Seeds

This recipe provides 6 servings ( 3/4 cup each).


1) 2 1/2 teaspoons extra-virgin olive oil
2) 1 medium onion, finely chopped
3) 1/2 cup wild rice
4) 1/2 cup pearl barley
5) 3 cups reduced-sodium chicken broth or vegetable broth
6) 1/3 cup pine nuts
7) 1 cup pomegranate seeds
8) 3 teaspoons freshly grated lemon zest
9) 2 tablespoons chopped flat-leaf parsley


1) Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened. Add wild rice and barley; stir for a few seconds. Add broth and bring to a simmer. Reduce heat to low, cover and simmer until the wild rice and barley are tender and most of the liquid has been absorbed, approx. 45 minutes.

2) Meanwhile, toast pine nuts in a small, dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, approx. 2 minutes. Transfer to a small bowl to cool.

3) Add pomegranate seeds, lemon zest, parsley and the roasted pine nuts to the pilaf; fluff with fork. This dish is best served hot.

220 calories per serving.

Tuesday, October 14, 2014

Did you know?

A medium pear delivers 6 grams of fiber, much of it the soluble type that may assist in lowering blood cholesterol.

Point to Ponder


Achieving personal excellence is largely a question of believing in your capabilities and fully committing yourself to your development.

Monday, October 13, 2014

Link of Interest

Soups and Stews 400 calories or less

Recipe of the Day

Sesame-Shiitake Bok Choy

This recipe provides 4 servings (approx. 1 cup each).


1) 1 tablespoon canola oil
2) 3 cloves garlic, chopped
3) 1 2-pound head Bok Choy
4) 2 tablespoons oyster-flavored or oyster sauce
5) 5 cups sliced shiitake mushroom caps (9 ounces with stems)
6) 1 tablespoon toasted sesame oil
7) 1/4 teaspoon sea salt
8) 1 tablespoon toasted sesame seeds


1) Heat oil in a Dutch oven over medium-high heat. Add garlic and cook, stirring constantly, until fragrant but not browned, approx. 30 seconds. Add Bok Choy and mushrooms; cook, stirring, until wilted, approx. 2 minutes. Continue cooking, stirring often, until just tender, approx. 3 minutes more. Stir in oyster sauce, sesame oil and salt. Garnish with sesame seeds.

140 calories per serving


Friday, October 10, 2014

Did you know?

Bok Choy, a relative of cabbage, is a crunchy staple in Chinese cooking. It is a rich source of Vitamin A: 1/2 cup (cooked) provides 72% of the recommended daily dose for this nutrient essential for a healthy immune system.

Recipe of the Day

Roasted Sweet Potato Wedges with Balsamic drizzle

This recipe provides 4 servings.


1) 1 1/2 pounds sweet potatoes (approx. 3 medium), peeled
2) 1 tablespoon extra-virgin olive oil
3) 1/4 teaspoon sea salt
4) 1/4 teaspoon fresh ground pepper
5) 1 teaspoon butter
6) 3 tablespoons honey
7) 1 cup balsamic vinegar


1) Preheat oven to 425 F degrees. Line a rimmed baking sheet with foil. Cut sweet potatoes into 1/2 inch thick wedges. Place on prepared baking sheet, drizzle with oil and toss well. Spread out in a single layer. Bake until tender when pierced with a knife, approx. 25 minutes. Season with salt and pepper.

2) Meanwhile combine vinegar and honey in a small saucepan. Bring to a boil over medium-high heat and cook until syrupy and reduced to 1/3 cup, approx. 14 minutes. (Watch the syrup carefully during the last few minutes of reducing to prevent burning.) Swirl in butter. Drizzle the sauce over the sweet potatoes.

220 calories per serving


Book Recommendation

We the Eaters: If We Change Dinner, We Can Change the World, by Ellen Gustafson

Tuesday, October 7, 2014

Recipe of the Day

Brussels Sprouts with Chestnuts & Sage

This recipe provides 12 servings, approx. 1/2 cup each.


1) 2 pounds Brussels sprouts, halved and trimmed
2) 1 tablespoon butter
3) 3 tablespoons reduced-sodium chicken broth or water
4) 1 tablespoon extra-virgin olive oil
5) 1 cup coarsely chopped chestnuts
6) 2 teaspoons chopped fresh sage
7) 1/2 teaspoon sea salt
8) fresh ground pepper to taste


1) Bring a large saucepan of water to a boil. Add Brussels sprouts and cook until bright green and just tender, approx. 7 minutes. Drain well.

2) Melt butter with oil and broth (or water) in a large skillet over medium heat. Add Brussels sprouts, chestnuts and sage and cook, stirring often, until heated through, 2 to 4 minutes. Season with salt and pepper. Serve warm or at room temperature.

75 calories per serving