How were your holidays? Mine were busy with family, seminars, cooking, training and enjoying having my divorced dad and mom together with me at Christmas for the first time since I was nine.
How have you felt these first few weeks of the year? Have you thought about a new diet, exercise program or just to finally make that major change in your life? How about thinking about one thing in your life you truly would like to change in the next six months..?
Now, what is the one small commitment you can make this week that will start with a small step in that direction? Now write that commitment down with three copies. Make it in the form of a measurable goal. "I will walk for 20 minutes on Monday, Wednesday and Friday at 730am". Then post it in three areas you look at everyday-Bathroom mirror, computer and car dashboard maybe. Next share your commitment with the people in your life-family, friend or co-workers. At the end of the week review your goal. Please keep in mind if you walked twice your DID NOT FAIL...you completed 66% of your goal and that is great! Sometimes when we always complete all the goals, we set them to easy. If we only complete 30% or less, maybe they were not realistic to begin with. Now do this process each week; set, post and declair progressively challenging goals. When six month rolls around you might just surprise yourself!
Wednesday, January 13, 2010
Tuesday, November 17, 2009
Add a little fun to your apple dessert
Apple Quesadilla
Preparation Time: 20 Minutes
2 each Fuji Apples, cored and sliced
2 tablespoons Raisins
1/2 cup Apple Juice
1/4 teaspoons cinnamon
1 tablespoon Splenda
3 seconds Non-stick spray
4 each whole wheat Tortilla
½ cup light whipped topping
1/4 teaspoons cinnamon
3 teaspoons Splenda
Instructions: Preheat oven to 350 degrees. Combien the first five ingredients. Coat large cooking sheet with non-stick spray. Place equal amounts of apple mixer on one half of tortilla. Fold into half circle. Place tortillas on cookie sheet. Bake for 10-12 minutes. Remove and let cool for a couple minutes. Combien remaining cinnamon and Splenda. Top each apple tortilla with two tablespoons of light whipped topping and cinnamon blend.
Serves: 4
.5 cup of Fruit per serving
Color Group(s): Red, Purple
Nutritional Information per serving: calories:225 total fat 4.6g, saturated fat .5, % of calories from fat 18.5%, % of calories from saturated fat 2.3%, protein 4.5g, carbohydrates: 41 gr, cholesterol 5 mg, dietary fiber 4g, sodium 174 mg
Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin CEC, CNC
Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet the nutritional standards that maintain friuts and vegetables as a healthy food.
Preparation Time: 20 Minutes
2 each Fuji Apples, cored and sliced
2 tablespoons Raisins
1/2 cup Apple Juice
1/4 teaspoons cinnamon
1 tablespoon Splenda
3 seconds Non-stick spray
4 each whole wheat Tortilla
½ cup light whipped topping
1/4 teaspoons cinnamon
3 teaspoons Splenda
Instructions: Preheat oven to 350 degrees. Combien the first five ingredients. Coat large cooking sheet with non-stick spray. Place equal amounts of apple mixer on one half of tortilla. Fold into half circle. Place tortillas on cookie sheet. Bake for 10-12 minutes. Remove and let cool for a couple minutes. Combien remaining cinnamon and Splenda. Top each apple tortilla with two tablespoons of light whipped topping and cinnamon blend.
Serves: 4
.5 cup of Fruit per serving
Color Group(s): Red, Purple
Nutritional Information per serving: calories:225 total fat 4.6g, saturated fat .5, % of calories from fat 18.5%, % of calories from saturated fat 2.3%, protein 4.5g, carbohydrates: 41 gr, cholesterol 5 mg, dietary fiber 4g, sodium 174 mg
Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin CEC, CNC
Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet the nutritional standards that maintain friuts and vegetables as a healthy food.
Quick helpful hints for Holiday cooking!
Buy a larger turkey because the percentage of white breast meat is higher than dark meat which is higher in fat.
With clean hands gently rub Poultry Seasoning and no-salt herb seasoning between the skin and breast meat before cooking. Eat just the meat and not the skin. This will give the breast greater flavor.
Cook mashed potatoes on chicken broth, drain and save broth for gravy. Cut added butter in half or less and use low fat or skim milk.
Add extra celery, onion, apples, craisins, Brown rice or wheat bread cubes for stuffing.
Roast Yams or Sweet Potatoes with olive oil, Splenda and cinnamon
Plan frequent small meals through out the day to help keep the “I’m Starved” feeling in check that leads to over eating.
Breakfast-Cut fruit, berries and grapes, Scrambled eggs, Turkey Bacon., Whole grain toast, muffins or bagels
If using Pan dripping for gravies, skim as mush fat as possible. Fat very high in calories, makes your gravy look awful and takes away from turkey flavor.
With clean hands gently rub Poultry Seasoning and no-salt herb seasoning between the skin and breast meat before cooking. Eat just the meat and not the skin. This will give the breast greater flavor.
Cook mashed potatoes on chicken broth, drain and save broth for gravy. Cut added butter in half or less and use low fat or skim milk.
Add extra celery, onion, apples, craisins, Brown rice or wheat bread cubes for stuffing.
Roast Yams or Sweet Potatoes with olive oil, Splenda and cinnamon
Plan frequent small meals through out the day to help keep the “I’m Starved” feeling in check that leads to over eating.
Breakfast-Cut fruit, berries and grapes, Scrambled eggs, Turkey Bacon., Whole grain toast, muffins or bagels
If using Pan dripping for gravies, skim as mush fat as possible. Fat very high in calories, makes your gravy look awful and takes away from turkey flavor.
Sunday, November 8, 2009
Why Exercise is King!
Weight Management
Exercise increases muscle to fat mass ratio which burns a higher rate of calories. Working out increase your metabolism, particularly strength training, up to 24 hours, which also burns more calories. Helps regulate your appetite and regulate blood sugar
Disease Prevention
Exercise reduces your risk of about every-age related health issues including heart disease, diabetes and lowering your blood pressure.
Mental Health
Exercise boosts your beneficial chemicals responsible for putting you in a good mood. These mood-boosting benefits translate into less risk of burn-out at work, less depression and better performance under stress.
Longer Lasting Youth
Increased muscle mass supports balance and coordination preventing falls and broken hips as we age. Less muscle mass will lower your metabolism which is a huge reason why so many people in their 40s and 50s have experience the middle age spread.
Bigger Muscle Fibers
More muscle, the more calories you burn to maintain muscle. Improved physical appearance. As muscle grow and strengthen so does connective tissues-tendons and ligaments become thicker and stronger which helps prevent injury.
Bone and Joint Health
Weight bearing exercises on bones which stimulates growth and strength. Both Cardiovascular and resistance training helps make your joints stronger and stretching helps improve range of motion enabling you to bend farther in different directions
Better habits
Studies have shown combining exercise’s mood-boosting benefits with appetite control mechanism strongly increase your ability to break bad habits.
Functional Fitness
The ability to perform all your normal daily tasks such as playing with your kids, house and yard work, lifting furniture or groceries and leisure activities with lowest risk of injury, such as lower back, and living independently as long as possible.
Reference; Liz Applegate, Ph.D, “Encyclopedia of Sport and Fitness and Nutrition”
2002, Prima Publishing
Exercise increases muscle to fat mass ratio which burns a higher rate of calories. Working out increase your metabolism, particularly strength training, up to 24 hours, which also burns more calories. Helps regulate your appetite and regulate blood sugar
Disease Prevention
Exercise reduces your risk of about every-age related health issues including heart disease, diabetes and lowering your blood pressure.
Mental Health
Exercise boosts your beneficial chemicals responsible for putting you in a good mood. These mood-boosting benefits translate into less risk of burn-out at work, less depression and better performance under stress.
Longer Lasting Youth
Increased muscle mass supports balance and coordination preventing falls and broken hips as we age. Less muscle mass will lower your metabolism which is a huge reason why so many people in their 40s and 50s have experience the middle age spread.
Bigger Muscle Fibers
More muscle, the more calories you burn to maintain muscle. Improved physical appearance. As muscle grow and strengthen so does connective tissues-tendons and ligaments become thicker and stronger which helps prevent injury.
Bone and Joint Health
Weight bearing exercises on bones which stimulates growth and strength. Both Cardiovascular and resistance training helps make your joints stronger and stretching helps improve range of motion enabling you to bend farther in different directions
Better habits
Studies have shown combining exercise’s mood-boosting benefits with appetite control mechanism strongly increase your ability to break bad habits.
Functional Fitness
The ability to perform all your normal daily tasks such as playing with your kids, house and yard work, lifting furniture or groceries and leisure activities with lowest risk of injury, such as lower back, and living independently as long as possible.
Reference; Liz Applegate, Ph.D, “Encyclopedia of Sport and Fitness and Nutrition”
2002, Prima Publishing
Sunday, October 25, 2009
Though challenges we appreciate what is great in our life!
I drove to pick up my daughter at her friends house yesterday. It was pouring rain. I could hardly see where I was going. There was flooding in the roads and was concerned I might get stuck. Still cars where flying around seeming not to care about anyone else. For a moment I ask myself "what I was doing out in all this craziness?!" Then I went for a run this morning. The sun was powerfully bright with a coolness in the air and a very slight breeze that just seem to energize my body and mind! My running pace felt natural, my mind was clear and positive thoughts flowing with every step.
I believe this is life, it just is. We go though these challenges in our life that we ask "What am I doing here?" It's like being in a storm that you can't see the end of and wondering how to get out. This could be something such as how our body feels from stress and lack of rest, the daily routine that we find low self-satisfaction or self-worth to the loss of a job or loved one. But then we walk out one day the warm sun hits us in the face. This could be gaining the understanding that "My thoughts create the reality of my world", discovering your passion and being able to follow it or just bring a smile to someone you care about who really needs it.
My sun comes out everyday I look at the incredible family I have or share a run with an old or new friend. I get up every morning with an opportunity to impact someone's life...how cool is that!
The storms we have been through, both small and major, has affected us in many ways and impacts who we are. But when that sun comes out, and it always does, it offers us the positive direction and energy we need. Giving us the chance to appreciate all the good in our life. Each day we have an opportunity to choose the path to discover what is most important and help us all to live the highest quality life possible! So take time to enjoy the sun in your life...
I believe this is life, it just is. We go though these challenges in our life that we ask "What am I doing here?" It's like being in a storm that you can't see the end of and wondering how to get out. This could be something such as how our body feels from stress and lack of rest, the daily routine that we find low self-satisfaction or self-worth to the loss of a job or loved one. But then we walk out one day the warm sun hits us in the face. This could be gaining the understanding that "My thoughts create the reality of my world", discovering your passion and being able to follow it or just bring a smile to someone you care about who really needs it.
My sun comes out everyday I look at the incredible family I have or share a run with an old or new friend. I get up every morning with an opportunity to impact someone's life...how cool is that!
The storms we have been through, both small and major, has affected us in many ways and impacts who we are. But when that sun comes out, and it always does, it offers us the positive direction and energy we need. Giving us the chance to appreciate all the good in our life. Each day we have an opportunity to choose the path to discover what is most important and help us all to live the highest quality life possible! So take time to enjoy the sun in your life...
Sunday, October 4, 2009
Oven Fried Chicken Salad
1 pound boneless chicken breast
1 large egg
2 tablespoon skim milk
.75 cup plain bread crumbs
1 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon dried basil
1 tablespoon parmesan cheese
Fresh Express Premium Romaine, 6 cups
1 cup diced fresh tomatoes
.5 cup green peas, frozen
.5 cup corn sweet, frozen
1 cup fresh bean sprouts
6 tablespoons Hidden Valley Ranch
Instructions: Pre-heat oven to 425 degrees. Cut chicken breasts into 3 strips each. Combine raw egg and milk. Season breadcrumbs with onion powder, garlic powder, basil and parmesan cheese. Place chicken strips, one at a time, in egg batter. Toss each strip in breadcrumbs to coat evenly. Bake in the oven for 20 minutes. On four large plates, place 1.5 cup romaine then chicken breast strips. Top salads with even amounts of diced tomato, peas, corn and bean sprouts. Pour 1.5 tablespoons of dressing over each salad.
Servings:
4 servings
Preparation Time:
45 minutes
Nutritional Information per serving: calories: 415, total fat:16.3g, saturated fat:2.8g, % calories from fat: 35.6%, % calories from saturated fat 6.2%, protein 35.5gr carbohydrates 31.2g, cholesterol: 123.2mg, dietary fiber: 4.5g, sodium 470mg
Color Group:
Green, white, red, yellow
Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC.
Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet nutritional standards that maintain fruits and vegetables as healthy foods.
1 large egg
2 tablespoon skim milk
.75 cup plain bread crumbs
1 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon dried basil
1 tablespoon parmesan cheese
Fresh Express Premium Romaine, 6 cups
1 cup diced fresh tomatoes
.5 cup green peas, frozen
.5 cup corn sweet, frozen
1 cup fresh bean sprouts
6 tablespoons Hidden Valley Ranch
Instructions: Pre-heat oven to 425 degrees. Cut chicken breasts into 3 strips each. Combine raw egg and milk. Season breadcrumbs with onion powder, garlic powder, basil and parmesan cheese. Place chicken strips, one at a time, in egg batter. Toss each strip in breadcrumbs to coat evenly. Bake in the oven for 20 minutes. On four large plates, place 1.5 cup romaine then chicken breast strips. Top salads with even amounts of diced tomato, peas, corn and bean sprouts. Pour 1.5 tablespoons of dressing over each salad.
Servings:
4 servings
Preparation Time:
45 minutes
Nutritional Information per serving: calories: 415, total fat:16.3g, saturated fat:2.8g, % calories from fat: 35.6%, % calories from saturated fat 6.2%, protein 35.5gr carbohydrates 31.2g, cholesterol: 123.2mg, dietary fiber: 4.5g, sodium 470mg
Color Group:
Green, white, red, yellow
Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC.
Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet nutritional standards that maintain fruits and vegetables as healthy foods.
I don't understand accepting feeling bad?
I went for a 6-8 mile run September 4th getting ready for my 20 mile run the next day. The Monday before I had set a personal training record on a 5 mile hilly run through my neighborhood. At the 2 mile mark I stopped with nothing left for energy in my body and walked a 1.5 miles home. In the past month I have been fighting a consistent headache, chills, tiredness and weakness. I have had to cancel running the Philadelphia 1/2 Marathon Distance Run and Steamtowm Marathon. I have seen two doctors with blood test and chest x-rays. No answer. Everytime I do feel better, I go for a couple mile jog and I am right back to feeling crappy. I am trying rest, detox, vitamins and supplements, meditation and another visit to the doctor. I have checked my symptoms on webMd myself! I am not accepting feeling like this and no one should. I feel great outside of these symptoms. I am blessed with my family, friends and able to follow my passion professionally in life. Where I am at right now is-I just don't feel like my normal high energy, balanced self and I will get that back asap!
My point is that regardless of any situation you find yourself in that bring pains, discomfort, imbalance, energy drain or you just don't feel right...do something about! Don't accept it! Use others as needed for expertise or support. Educate and motivate yourself. By "mindful" of
your situation by being aware of what is happening in the moment and find your starting point.
So we all have curves thrown at us in life. There is a saying that "there are no problems or challenges in life , only opportunities". So my opportunity right now is "What can I do today that will make the greatest impact on my health and wellness?" Because if this was you telling me how you are feeling...it would be what I would ask you.
My point is that regardless of any situation you find yourself in that bring pains, discomfort, imbalance, energy drain or you just don't feel right...do something about! Don't accept it! Use others as needed for expertise or support. Educate and motivate yourself. By "mindful" of
your situation by being aware of what is happening in the moment and find your starting point.
So we all have curves thrown at us in life. There is a saying that "there are no problems or challenges in life , only opportunities". So my opportunity right now is "What can I do today that will make the greatest impact on my health and wellness?" Because if this was you telling me how you are feeling...it would be what I would ask you.
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