Sunday, December 30, 2018

Healthy Breakfast Idea


Oatmeal with Peanut Butter & Grapes

This recipe provides 1 serving.

Ingredients:

1) 1 serving old fashioned rolled oats
2) 1 tablespoon peanut butter
3) 1/2 cup red grapes

Instructions:

1) Cook old fashioned rolled oats according to package directions.

2) Stir in the peanut butter, Top with grapes.



Enjoy! 


And remember...the importance of starting each and every day with a tasty, healthy breakfast!





Friday, December 28, 2018

6 for the New Year!



Fact: Goals are motivating! Fact:  Goals also give us a sense of purpose and direction!

With this in mind...

I have a request/suggestion:


Challenge yourself to establish/set 6 goals for 2019 that are of most importance to you.

I will share one goal that I have already set for the new year, which is listen to more music..a lot more music, on a daily basis. 

Music is a valuable and enjoyable ingredient to motivation. It also promotes positive thinking and emotions!



Think 6!






Monday, December 24, 2018

Healthy Breakfast Idea

Oatmeal with Blueberries, Honey, and Sunflower Seeds

This recipe provides 1 serving.

Ingredients:

1) 1 serving old-fashioned rolled oats
2) 1/2 cup blueberries
3) 1 tablespoon sunflower seeds
4) 1 tablespoon honey


Instructions:

Cook the oats according to the package instructions. Top with the blueberries and sunflower seeds. Drizzle with honey.


Enjoy!

Thursday, December 20, 2018

Check out my new book!

Click on either link, please

Motivational Spirit: How to Keep Yours Solid as a Rock!

Motivational Spirit: How to Keep Yours Solid as a Rock!

This book can be a valuable resource for you going into the new year, as you seek to accomplish new goals and seek out new adventures.

After having read this book, please direct any questions or feedback to : robertkirby27@gmail.com

Thank You!



Monday, December 17, 2018

Healthy Monday Recipe


Creamy Chicken & Tomato Skillet

This recipe provides 4 servings

Ingredients:

1) 1-pound skinless, boneless chicken thighs, cut into bite sized chunks
2) 1 Tablespoon olive oil
3) 1 teaspoon sea salt, divided
4) ½ teaspoon black pepper, divided
5) ½ cup sliced onion
6) 1 garlic clove, grated
7) 1 ½ cups unsalted chicken stock
8) 1 teaspoon chopped rosemary
9) 2 tablespoons all-purpose flour
10) 4 cups baby spinach, chopped
11) 1 tablespoon lemon juice
12) 1 teaspoon lemon zest
13) prepared rice for serving

Instructions:

1) Heat olive oil in a large skillet over medium- high heat. Sprinkle chicken with ½ teaspoon sea salt and ¼ teaspoon pepper. Add the chicken to the skillet; cook without stirring, until chicken begins to brown, approx. 4 minutes. Add garlic, onion, tomatoes, and rosemary. Cook, stirring occasionally, until tomatoes begin to soften and onion is tender, approx. 3 minutes. 

2) Whisk together stock and flour in a bowl until combined. Add to chicken mixture; stir and scrape browned bits from the bottom of skillet. Bring to a boil. Cook, stirring often, until sauce thickens, approximately 4 minutes.

3) Place prepared, hot rice in a large bowl; add remaining ½ teaspoon salt and ¼ teaspoon pepper, spinach, lemon juice, and lemon zest. Toss to coat (hot rice will wilt the spinach). Divide rice mixture among 4 plates; top evenly with chicken.


Enjoy!

Monday, December 10, 2018

Healthy Monday Recipe


Turkey Empanadas

This recipe provides 4 servings

Ingredients:

1) 1-pound lean ground turkey
2) 1 onion, chopped
3) 1 medium size clove garlic, chopped
4) 1 tablespoon olive oil
5) 1 teaspoon cumin
6) 1/3 cup raisins
7) ½ cup pitted olives
8) ½ teaspoon sea salt
9) ¼ teaspoon pepper
10) 2 refrigerated piecrusts, halved
11) prepared salad

Instructions:

1) Brown the lean ground turkey with the garlic, cumin, and onion in a large skillet over medium high heat. Stir in the raisins and olives; season with ½ teaspoon salt and ¼ teaspoon pepper.

2) Top the piecrust halves with the turkey mixture; fold in half and seal the edges. Bake at 375 degrees until golden, approximately 20 minutes.

3) Serve your turkey empanadas with salad.



Enjoy!




Monday, December 3, 2018

Healthy Monday Recipe


Avocado and Tofu Rice Bowl

This recipe provides 4 servings

Ingredients:

1) 1 cup brown rice
2) 14 ounces firm tofu, cut into 1-inch pieces
3) 1 large avocado, sliced
4) 4 tablespoons canola oil
5) 2 tablespoons rice
6) 2 tablespoons low-sodium soy sauce
7) 1 15.5-ounce can pinto beans, rinsed
8) 2 tablespoons soybean paste
9) sliced scallions for serving
10) ½ teaspoon sea salt

Instructions:

1) Cook the brown rice according to package instructions.

2) Cook the tofu in 2 tablespoons of the canola oil in a nonstick skillet over medium-high heat, tossing occasionally, until golden, approximately 12 minutes. Season with ½ teaspoon sea salt.

3) Mix the soybean paste, soy sauce, vinegar, and the other 2 tablespoons oil; drizzle over the tofu, beans, rice, and, avocado. Serve topped with sliced scallions.


Enjoy!

Sunday, December 2, 2018

Sunday is the Day to...


This is the day to plan out your healthy meals for the week; it is important because once your busy work week begins...you need healthy food to fuel your weekly goal pursuits!


In essence, the expression, "we are what we eat," is profoundly true!

Saturday, December 1, 2018

Healthy Saturday Salad Idea


Kale Caesar Salad

This recipe provides 4 servings

Ingredients:

1) ¼ cup mayonnaise
2) ¼ cup finely grated Parmesan
3) 2 tablespoons olive oil
4) 2 tablespoons lemon juice
5) 2 teaspoons Dijon mustard
6) 1 ½ teaspoons Worcestershire sauce
7) 1 bunch kale, stems discarded and leaves thinly sliced
8) ¼ small red onion, thinly sliced
9) 2 hard- boiled eggs, chopped
10) sea salt and pepper

Instructions:

Whisk together the mayonnaise, lemon juice, Parmesan, mustard, olive oil, Worcestershire sauce, ¾ teaspoon salt & ½ teaspoon pepper. Add the kale, eggs, and the onion and toss to combine together.



Enjoy!


Monday, November 26, 2018

Healthy Monday Recipe



Butternut Squash and Bean Tacos

This recipe provides 4 servings

Ingredients:

1) 1 butternut squash (approx. 1 ½ pounds), cut into ½ inch pieces
2) ½ teaspoon ground cumin
3) 1 15.5-ounce can black beans, rinsed
4) 2 tablespoons olive oil
5) ½ small red onion, sliced
6) 1 cup crumbled goat cheese
7) sea salt & freshly ground black pepper
8) ¼ cup torn flat- leave parsley leaves
9) lime wedges, for serving (optional)

Instructions:

1) Cook the squash and cumin in the olive oil in a large skillet over medium high heat until almost tender, approximately 12 minutes; season with a pinch of salt and pepper. Add the beans and ¼ cup water and cook until warm, approx. 2 minutes.

2 Divide the squash mixture, onion, and goat cheese among the tortillas. Serve with the parsley and lime wedges (if you so choose).



Enjoy!

Sunday, November 25, 2018

Link of Interest


Just click, please:

Quick and Healthy Menus



The above link is a great resource to begin your weekly meal planning.

Think of healthy, weekly meal planning as one of your weekly goals because as we know, eating healthy is very important.


Think of Sunday as your day to weekly meal plan...

Monday, November 19, 2018

Healthy Monday Recipe


Salmon and Arugula Salad

This recipe provides 4 servings

Ingredients

1) 1 pound skinless salmon fillet
2) 2 bunches arugula
3) 1 tablespoon olive oil
4) 1 15.5 ounce can of chickpeas, rinsed
5) 1/4 small red onion, sliced
6) 1/4 cup pitted Kalamata olives, sliced
7) 1/2 medium size cucumber, sliced
8) 1/4 cup vinaigrette
9) sea salt and freshly ground black pepper

Instructions

1) Season the salmon with a pinch of salt and pepper, each side. Cook in the oil in a large nonstick skillet over medium high heat until opaque throughout, approx. 5 mins. per side. Next, let the salmon cool and flake apart with a fork.

2) Toss the salmon with the arugula, cucumber, chickpeas, olives, red onion, and vinaigrette.



Enjoy

Friday, November 16, 2018

Wednesday, November 14, 2018

3 Quick & Easy Healthy Breakfast Options





1) Greek yogurt with granola and some fruit of your choosing

2) Fruit smoothie to-go: fruit, protein (Greek yogurt, protein powder or low-fat milk)

3) Scrambled eggs, whole grain toast, and a piece of fruit



Breakfast is important for your long-term health, but what’s even more significant is what you choose to eat.

Monday, November 12, 2018

Healthy Monday Recipe




Mexican Taco-Bowl Spaghetti


This recipe provides 4 servings

Ingredients:

1) 1lb lean ground turkey
2) ½ lb. whole grain spaghetti
3) 1 medium onion, chopped
4) 2 teaspoons chili powder
5) 2 tablespoon olive oil
6) 1 ½ cups fresh or frozen corn kernels
7) 1 14.5-ounce can diced tomatoes 
8) Chopped avocado and lime wedges for serving
9) ½ teaspoon sea salt

Instructions:

1 Cook the spaghetti according to the package instructions; drain.

2) Cook the lean ground turkey, onion, and chili powder in the oil in a large skillet over medium high heat; stirring often, until browned, approximately 7 minutes. Season with ½ teaspoon salt.

3) Add the corn and the tomatoes. Cook, stirring, until heated through, 2 to 4 minutes. Toss with the spaghetti. Serve with avocado and lime wedges.




Enjoy

Thursday, November 8, 2018

A Reminder…




Garlic is a great source of antioxidants, including vitamin C, selenium, quercetin (a type of phytochemical found in plants, which has anti-inflammatory capabilities). Garlic also has small amounts of manganese, a vital element of some antioxidant enzymes.



The human body needs antioxidants to assist in preventing or slowing cell damage caused by unstable molecules called “free radicals.” The fact is, too many free radicals can lead to oxidation stress, a condition associated with chronic illnesses, including heart disease.

Monday, November 5, 2018

When reading food labels…




Keep in mind, lengthy lists of ingredients with lots of scientific-sounding ingredients means that the "food" was created in a lab. Very often these types of ingredients are artificial colors, preservatives, and additives, and not foods found in nature. It is a good idea, to be aware of these ingredients because they can be unhealthy to eat.



If you have trouble pronouncing an ingredient on a food label, this is your cue to stop and consider the nutritional value of the food item you are considering purchasing.

Healthy Monday Recipe



Chicken with Gingery Peanut Noodles

This recipe provides 4 servings

Ingredients:

1) 2 cups cooked shredded rotisserie chicken
2) 1/2 pound spaghetti
3) 1/2 cup peanut butter
4) 3 tablespoons rice vinegar
5) 3 tablespoons low-sodium soy sauce
6) 1 tablespoon brown sugar
7) 1 teaspoon grated fresh ginger
8) 1/2 cucumber, cut into strips
9) 1 red bell pepper, sliced
10) 2 scallions, sliced
11) 2 tablespoons chopped unsalted roasted peanuts


Instructions:

1) Cook the pasta as instructed by the package directions; drain.

2) Blend 1 cup water, the peanut butter, soy sauce, rice vinegar, brown sugar, and ginger in a blender. Toss with the pasta, chicken, cucumber,bell pepper, and scallions. Sprinkle with the 2 tablespoons chopped roasted peanuts.


Enjoy!

Monday, October 29, 2018

8 Eating Tips for Maintaining a Healthy Immune System





1) Eat real food—food you can pronounce. Avoid foods that have ingredients too complex to read.

2) Eat a "rainbow" of foods—foods of all colors, considering these foods contain bioflavonoids (super antioxidants).

3) Eat an adequate amount of fiber (approx. 30 to 40 grams/day). Fiber assists the body rid itself of toxins that may be absorbed into the bloodstream. The fact is, fiber can be found in many foods but is especially abundant in fresh fruits, vegetables, and some grains.

4) Try incorporating plant-based complete proteins into your diet, for example: edamame, quinoa, soy, and tofu.

5) Lower your consumption of total fats in your diet, especially trans fatty acids (e.g. partially hydrogenated oils) and saturated (solid) fats.

6) Lower your in-take of processed foods (such as fast food or junk food), antibiotics and hormones (found in chicken, beef, and dairy products).

7) Avoid foods containing high-fructose corn syrup or foods that have some form of sugar (or sweetener) listed in the top 3 ingredients on the label; they have very little nutritional value.

8) Drink plenty of water. Proper hydration helps eliminate metabolic byproducts and toxins; it also is vital for optimal physical and mental health.




Healthy Monday Recipe


Chickpeas and Curried Tomatoes


This recipe provides 4 servings

Ingredients:

1) 6 scallions, thinly sliced, parts separated
2) 1 tablespoon grated fresh ginger
3) 2 tablespoons olive oil
4) 1 teaspoon curry powder
5) 1 15.5- ounce can chickpeas, rinsed
6) 2 pints grape tomatoes
7) 1 tablespoon lime juice
8)  1/2 teaspoon sea salt
9)  1/2 teaspoon freshly ground pepper

Instructions:

1) Cook the white parts of the scallions, the ginger, and curry powder in the oil in a large skillet over medium heat for 3 minutes. Add the tomatoes and cook until they start to burst, approximately 5 minutes.

2) Add the chickpeas and lime juice, sprinkle with the scallion greens, and season with 1/2 teaspoon sea salt and 1/2 teaspoon freshly ground pepper.


Enjoy!




Monday, October 22, 2018

Healthy Monday Recipe


Orecchiette Pasta with Almonds, Green Olives, and Red Onions

This recipe provides 4 servings

Ingredients:

1) 12 ounces orecchiette pasta
2) 1 red onion, chopped
3) 2/3 cup roasted almonds, roughly chopped
4) 2/3 cup pitted olives, chopped
5) 2 tablespoons lemon juice
6) 1/2 cup finely grated Parmesan cheese
7) 1 cup ricotta cheese
8) 2 tablespoons olive oil
9) 1 teaspoon sea salt
10) 1/4- 1/2 teaspoon pepper

Instructions:

1) Cook the pasta according to the package directions. Drain, reserving 1 cup of the cooking water.

2) Cook the red onion in the two tablespoons of oil in a large skillet over medium -high heat, until tender. Season with 1/2 teaspoon sea salt and desired amount of pepper. Add the pasta, almonds, olives, lemon juice, Parmesan, 1/2 teaspoon salt, and the 1 cup of reserved cooking water; toss.

3) Top with the 1 cup of ricotta cheese, drizzle with small amount of olive oil, and pepper, if desired.




Enjoy!



Friday, October 19, 2018

Nutritional Tip

Something to consider...

When purchasing fish, wild fish from northern waters are preferable to farm-raised because wild fish eat a considerable amount of algae, which is a rich source of omega-3 fatty acids.

Farm-raised fish are fed cornmeal, and it just so happens that cornmeal is low in omega-3 fatty acids.

Cold water fish are an excellent sources of omega-3 fatty acids, examples include: albacore tuna, mackerel, salmon, sardines, and herring. Dark green leafy vegetables and soybeans are also very good sources of omega-3 fatty acids.

Monday, October 15, 2018

Healthy Monday Recipe


Tilapia Salad with Almonds & Apples


This recipe provides 4 servings


Ingredients:

1) 4 six- ounce tilapia fillets
2) 2 tablespoons freshly squeezed lime juice
3) 4 tablespoons olive oil
4) 1 tablespoon Dijon mustard
5) 3 teaspoons honey
6) 2 heads endive, sliced
7) 8 ounces arugula, thick stems removed
8) 1/3 cup sliced almonds, toasted
9) 1 medium to large apple, cored and thinly sliced
10) 3/4 teaspoon sea salt
11) 1/2 teaspoon black pepper


Instructions:

1) Season the fish with 1/2 teaspoon sea salt and 1/4 teaspoon black pepper. Cook in 2 tablespoons of the oil in a nonstick skillet over medium-high heat until cooked through, approx. 3 minutes per side. Next, let the tilapia cool then break into bite size pieces.

2) Whisk the lime juice, honey, mustard, the remaining oil, and 1/4 teaspoon each salt and pepper. Add the arugula, endive, apple, almonds, and toss. Place the tilapia on top of the salad mixture.



Enjoy!




Sunday, October 14, 2018

Healthy Breakfast Idea...


Oatmeal with Yogurt and Marmalade

1 Serving

Ingredients:

1 serving old fashion rolled oats
2 tablespoons plan low-fat Greek yogurt
2 tablespoons orange marmalade

Instructions:

Cook the oats according to the package directions. Top with the yogurt and marmalade.


Enjoy! 

Monday, October 1, 2018

Chicken Cobb Salad Recipe


Chicken Cobb Salad

Ingredients:

1) 4 boneless, skinless chicken breast
2) 1 head romaine lettuce, chopped
3) 2 tablespoons red wine vinegar
4) 1 avocado, chopped
5) 4 slices cooked bacon, crumbled
6) 4 ounces blue cheese, crumbled
7) 3 tablespoons extra virgin olive oil
8) 1/2 teaspoon of sea salt
9) 1/4 teaspoon fresh ground pepper

Instructions:

1) Rub the chicken with 1 tablespoon of the oil, 1/2 teaspoon salt, and a 1/4 teaspoon of pepper. Roast on a rimmed baking sheet at 400 F until cooked through, approx. 20 mins. Shred the chicken.

2) Toss the romaine with the vinegar and the remaining 2 tablespoons of olive oil. Top with the avocado, bacon, eggs, blue cheese, and chicken.



Enjoy!

Monday, July 2, 2018

Fitness & Nutrition for Mental Wellness Resources

The facts reveal that drug deaths in America are on the rise and as of 2016, drug overdoses have become the leading cause of death among Americans under 50. Fortunately, studies have also shown that regular exercise and a healthy diet can decrease the chances of mental illness and substance abuse. 


Please click on the following link to expand your awareness on how exercise and proper nutrition play a vital role in mental health: