tag:blogger.com,1999:blog-76705887038524267652024-02-19T06:41:28.563-08:00The Healthy HaasDedicated to living a healthy lifestyle through food and fitness! You can also check out my business webpage: www.thehealthyhaas.com to learn more about my nutrient coaching services.Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.comBlogger108125tag:blogger.com,1999:blog-7670588703852426765.post-28536636922807976502012-03-22T13:23:00.000-07:002012-03-22T13:24:04.020-07:00Helpful Resources<p align="left"><span style="color:#9b00d3;"><strong><em><a target="_blank" href="http://www.ewg.org/foodnews/">The EWG Shopper’s Guide</a>:</em></strong></span> This page provides information on <a target="_blank" href="http://www.ewg.org/foodnews/summary/">the Clean 15 (the 15 least contaminated fruits and vegetables) and the Dirty Dozen (the 12 most contaminated).</a> For example, it’s wise to always buy organic apples, celery, and strawberries; buying organic onions, sweet corn, and pineapples may not be ‘worth it’ because they top the Clean 15 list. </p> <p align="left"><a target="_blank" href="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Pesticides_in_Foods.jpg"><img style="background-image:none;border-right-width:0px;padding-left:0px;padding-right:0px;display:inline;border-top-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px" title="Pesticides_in_Foods" alt="Pesticides_in_Foods" src="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Pesticides_in_Foods_thumb.jpg" height="451" border="0" width="594" /></a></p> <p align="left"><a target="_blank" href="http://www.ewg.org/tap-water/executive-summary"><em><strong><span style="color:#9b00d3;">The EWG National Drinking Water Database:</span></strong></em></a> This page includes an “interactive <a target="_blank" href="http://www.ewg.org/tap-water/rating-big-city-water">ranking system</a> to evaluate 100 water utilities that serve cities of more than 250,000 people.” Charlotte ranks #77 out of 100 in tap water quality – boo!</p> <p align="left"><a target="_blank" href="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Drinking_Water.jpg"><img style="background-image:none;border-right-width:0px;padding-left:0px;padding-right:0px;display:inline;border-top-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px" title="Drinking_Water" alt="Drinking_Water" src="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Drinking_Water_thumb.jpg" height="645" border="0" width="594" /></a></p> <p align="left"><a target="_blank" href="http://www.ewg.org/skindeep/"><strong><em><span style="color:#9b00d3;">Skin Deep</span></em></strong></a><strong><em><span style="color:#9b00d3;">:</span></em></strong> The general Skin Deep site has a <a target="_blank" href="http://www.ewg.org/skindeep/">database</a> of more than 69,000 beauty and hygiene products, including makeup, hair products, eye care products, nail polish, fragrances, and baby-specific products. Did you know that public health laws allow almost any chemical as an ingredient in personal care products (the no-no list is very short)? There is also NO required safety testing for new beauty products. Check out <a target="_blank" href="http://www.ewg.org/skindeep/myths-on-cosmetics-safety/">myths on cosmetics safety</a> to learn more. “Every product added to Skin Deep is carefully reviewed by EWG staff to identify product type, product use and composition, target demographic, and special product claims.”</p> <p align="left"><a target="_blank" href="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Skin_Deep.jpg"><img style="background-image:none;border-right-width:0px;padding-left:0px;padding-right:0px;display:inline;border-top-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px" title="Skin_Deep" alt="Skin_Deep" src="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Skin_Deep_thumb.jpg" height="559" border="0" width="594" /></a></p> <p align="left"><strong><em><span style="color:#9b00d3;"><a target="_blank" href="http://breakingnews.ewg.org/2011sunscreen/">Skin Deep Sunscreens</a></span></em></strong>: This is my favorite EWG resource. Skin Deep’s sunscreen section provides a massive database of 1,700 sunscreens. <a target="_blank" href="http://www.healthytippingpoint.com/2012/02/skin-deep-selecting-a-better-sunscreen.html">I wrote a post summarizing which sunscreens the EWG recommends</a>; you can also check out their <a target="_blank" href="http://breakingnews.ewg.org/2011sunscreen/sunscreens-exposed/">Executive Summary</a> for more information. </p> <p><a target="_blank" href="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/sunscreen.jpg"><img style="background-image:none;border-right-width:0px;padding-left:0px;padding-right:0px;display:inline;border-top-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px" title="sunscreen" alt="sunscreen" src="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/sunscreen_thumb.jpg" height="480" border="0" width="594" /></a></p> <p align="left"><a target="_blank" href="http://www.ewg.org/cellphoneradiation/Get-a-Safer-Phone"><em><strong><span style="color:#9b00d3;">Cell Phone Radiation</span></strong></em></a><em><strong><span style="color:#9b00d3;">:</span></strong></em> The government does not require cell phone manufacturers to provide any disclosure information about cell phone radiation output. EWG ranks the <a target="_blank" href="http://www.ewg.org/cellphoneradiation/Get-a-Safer-Phone">top 10 best and worst phones</a> and provides a database where you can look up your specific phone. You can also read the EWG’s full report on <a target="_blank" href="http://www.ewg.org/cellphoneradiation/fullreport">cell phone radiation here.</a> </p> <p align="left"><a target="_blank" href="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Cell_Radiation.jpg"><img style="background-image:none;border-right-width:0px;padding-left:0px;padding-right:0px;display:inline;border-top-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px" title="Cell_Radiation" alt="Cell_Radiation" src="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Cell_Radiation_thumb.jpg" height="519" border="0" width="594" /></a></p> <p align="left"><a target="_blank" href="http://www.ewg.org/meateatersguide/"><strong><em>Meat Eater’s Guide to Climate Change and Health</em></strong></a>: A very interesting and informative page on buying ‘greener’ meat and dairy products. You can read about <a target="_blank" href="http://www.ewg.org/meateatersguide/interactive-graphic/">the environmental impact of traditional farming</a> methods and <a target="_blank" href="http://www.ewg.org/meateatersguide/at-a-glance-brochure/">read the ‘At a Glance’ brochure</a>. Did you know that different meats have a different impact on the environment? Lamb, beef, and cheese produce the most greenhouse gases. And if you eat one less burger per week, it’s like taking your car off the road for 320 miles? Neat!</p> <p align="left"><a target="_blank" href="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Meat_Eaters_Guide.jpg"><img style="background-image:none;border-right-width:0px;padding-left:0px;padding-right:0px;display:inline;border-top-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px" title="Meat_Eaters_Guide" alt="Meat_Eaters_Guide" src="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Meat_Eaters_Guide_thumb.jpg" height="484" border="0" width="594" /></a></p> <p align="left"><strong><em><span style="color:#9b00d3;"><a target="_blank" href="http://www.ewg.org/health-tips">Health Tips:</a></span></em></strong> And last, but certainly not least, check out the <a target="_blank" href="http://www.ewg.org/health-tips">EWG’s Health Tips page</a>. There’s loads of general information, including <a target="_blank" href="http://www.ewg.org/files/EWG_preventing_cancer.pdf">Preventing Cancer</a>, <a target="_blank" href="http://www.cosmeticsdatabase.com/special/parentsguide/EWG_parentsguide.pdf">Guide to Kids’ Personal Care Products</a>, <a target="_blank" href="http://www.ewg.org/files/EWG_babyguide.pdf">Guide to Feeding Baby</a>, <a target="_blank" href="http://www.ewg.org/files/eddiestips.pdf">Healthy Pet Tips,</a> and more.</p> <p><a target="_blank" href="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Heath_Tips.jpg"><img style="background-image:none;border-right-width:0px;padding-left:0px;padding-right:0px;display:inline;border-top-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px" title="Heath_Tips" alt="Heath_Tips" src="http://www.healthytippingpoint.com/wp-content/uploads/2012/03/Heath_Tips_thumb.jpg" height="657" border="0" width="594" /></a></p>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-34037055099371912662012-03-02T13:12:00.002-08:002012-03-02T13:14:37.054-08:00PINK for weight loss?<h2>P.I.N.K. Method: Review</h2> <div class="author_fmt"> By <a rel="author" href="http://www.webmd.com/kathleen-m-zelman">Kathleen M. Zelman, MPH, RD, LD</a><br />WebMD Expert Review</div> <div class="reviewedBy_fmt"> </div> <p>If you want to change your life and improve your body, P.I.N.K. Method founder Cynthia Pasquella says she has the answers.</p> <p>The hip, girly P.I.N.K. Method is a low-calorie <a href="http://www.webmd.com/diet/default.htm">diet plan</a> with a rigorous <a href="http://www.webmd.com/fitness-exercise/guide/default.htm">exercise</a> component promising a full-body makeover. "It can help you <a href="http://www.webmd.com/diet/default.htm">lose weight</a>, improve your health, look your best, and change the way you think about yourself," Pasquella says.</p> <p>P.I.N.K. stands for power, intensity, <a href="http://www.webmd.com/diet/default.htm">nutrition</a>, and "kardio." It was designed for women and has been seen on <i>Dr. Phil</i> and <i>The Doctors</i> TV shows.</p> <p>"The P.I.N.K. Method has some great advice addressing the whole person, recommendations to choose nutrient-rich foods and be physically active," says Heather Mangieri, MS, RD, a spokeswoman for the Academy of Nutrition and Dietetics (formerly called the American Dietetic Association).</p> <p>But Mangieri also thinks the claims are over-promised. "Even in the best circumstances, many of the claims are overstated and not based on research," says Mangieri, who counsels <a href="http://www.webmd.com/diet/guide/what-is-obesity">overweight</a> women in her Pittsburgh practice. "Foods are not fat burners and not everyone is going to rejuvenate skin, hair, and nails, and heighten their energy and libido on this plan."</p> <h3>P.I.N.K. Method Diet: What’s on the Menu</h3> <p>Foods allowed emphasize light <a href="http://www.webmd.com/fitness-exercise/guide/good-protein-sources">proteins</a> and unprocessed, whole plant foods. Vegetables, fruits, and carbs recommended are rich in fiber and take longer to digest. The plan recommends organic foods.</p> <p>Refined sugars, alcohol, and processed foods are not on the menu. <a href="http://www.webmd.com/balance/caffeine-myths-and-facts">Caffeine</a> is permitted in small doses. Alcohol in small portions (one to two servings per week) is allowed after the first nine weeks. Stevia is the only artificial sweetener allowed on the plan.</p><br /><p>The P.I.N.K. Method diet is divided into four phases:</p> <ul><li> <b>Reset: </b>This phase lasts for three to 14 days. It's geared toward fast weight loss of up to a pound a day prior to starting the workouts. It's also used for four days between each of the plan's workouts. Sample menu items include a breakfast drink made with whey protein; vegetables for snacks; and protein, whole grains, and non-starchy vegetables for lunch or dinner. Apart from the morning drink, carbs are limited to vegetables throughout the day. It’s a good thing this phase is short, because sticking to the limited amount of food could be tough. "Reset has about 1,025 calories, which is too low. I never recommend going below 1,200 calories because it is impossible to get the nutrition you need," Mangieri says.</li><li> <b>P.I.N.K. Primary: </b>After losing five to 10 pounds, you move on to the P.I.N.K. Primary phase and start the plan's first workout DVD. Meal plans during this phase include protein, vegetables, and fruit. Mangieri estimates this phase contains about 1,600 calories per day. That should be enough to support the exercise component. "This phase has enough calories but is low in <a href="http://www.webmd.com/vitamins-supplements/ingredientmono-929-vitamin+d.aspx?activeingredientid=929&activeingredientname=vitamin+d">vitamin D</a> and <a href="http://www.webmd.com/vitamins-supplements/ingredientmono-781-calcium.aspx?activeingredientid=781&activeingredientname=calcium">calcium</a>," which are two nutrients that many women don't get enough of, Mangieri says. She suggests adding a few servings of nonfat diary or a multivitamin/mineral.</li><li> <b>7 Day Shred: </b>When you are within five pounds of your goal weight, the plan calls for you to shift to the 7-Day Shred phase. This phase cuts down on carbs and fats, replacing them with a vegetable soup to help you peel off those last few pounds. Drink lots of water and take a multivitamin/mineral. Workouts are restricted to easy 15-minute activities. Mangieri recommends skipping this phase (and the Reset phase), because they are inadequate in calories and nutrients -- instead, go directly to P.I.N.K.'s Primary and Preservation phases.</li><li> <b>PINK Preservation: </b>This is the plan's maintenance phase, which you start when you reach your goal weight. It contains about 1,400-1,800 calories per day and is the plan's most flexible phase. "Preservation is the forever nutrition and fitness plan that keeps those lost pounds and inches from returning," Pasquella says.</li></ul> <h3>P.I.N.K. Method Exercise Plan</h3> <p>The P.I.N.K. Method comes with three fitness DVDs. Follow them in order, using each one for three weeks.</p> <p>Each DVD contains three workouts focused on sculpting, <a href="http://www.webmd.com/fitness-exercise/tc/fitness-aerobic-fitness">cardio</a>, and flexibility for one to two hours. Bonus workouts are also included.</p> <p>Physical activity is important for everyone, but "these tough workouts may be hard for older women or beginners," Mangieri says.</p><h3>P.I.N.K. Method Diet: Food for Thought</h3> <p>Eating a wide variety of healthy foods and getting plenty of exercise is a well-known prescription for weight loss.</p> <p>The P.I.N.K. Method is easy to follow and enhanced by online support and a nutrition guide. But it may be challenging because it is an inflexible, restrictive diet approach limited in calories.</p> <p>If this program works for you, follow the wellness advice and P.I.N.K. primary recommendations to eat a cleaner diet with lots of healthy foods. Add a once-daily multivitamin/mineral to fill in the nutritional gaps, and get regular physical activity.</p> <p>When dietary recommendations are not sustainable in the long term, keep looking for a diet plan that promotes healthy changes you can live with forever. Unless you change your eating and lifestyle habits permanently, the weight is likely to return. Better yet, consult a registered dietitian for a customized food plan just for you.</p> <p> <i>Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.</i> </p>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com2tag:blogger.com,1999:blog-7670588703852426765.post-42343985185625726132012-02-29T15:06:00.002-08:002012-02-29T15:15:02.668-08:00JicamaIn case you were wondering what jicama looks like....<br /><br /><a target="_blank" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRRRUhb-Zybk0i83O1SojzcY5Dz4lBMvtPoL8_FKs-zZnE-MCBeFl3t98ap_saIq5RQUnY6eCLHZsrK6XtPmUfrzTuFKmPGf4sLcoBVD4ktrFHqW0g98WxJ5Wi_7KUeoX1XetWSd0oNvs/s1600/DSC_0056.jpg"><img style="display:block;margin:0px auto 10px;text-align:center;width:360px;height:240px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRRRUhb-Zybk0i83O1SojzcY5Dz4lBMvtPoL8_FKs-zZnE-MCBeFl3t98ap_saIq5RQUnY6eCLHZsrK6XtPmUfrzTuFKmPGf4sLcoBVD4ktrFHqW0g98WxJ5Wi_7KUeoX1XetWSd0oNvs/s400/DSC_0056.jpg" alt="" border="0" /></a><br /><br /><br />If you're wondering how the heck to pick out a good jicama, and how to store it, check out <a target="_blank" style="font-weight:bold;color:rgb(0,102,0)" href="http://www.fruitsandveggiesmorematters.org/?page_id=1350">this link.</a><br /><br />The great thing about jicama is that it's pretty low in carbohydrates, and it's <span style="font-style:italic">loaded </span>with fiber. After doing some research on jicama, I learned that <span style="font-weight:bold">the majority of its fiber is </span><a target="_blank" style="color:rgb(0,102,0);font-weight:bold" href="http://en.wikipedia.org/wiki/Soluble_fiber">soluble </a><span style="font-weight:bold">(yeah!), but sadly for me, the specific type of soluble fiber is <a target="_blank" style="font-weight:bold;color:rgb(0,102,0)" href="http://en.wikipedia.org/wiki/Inulin">inulin</a></span><a target="_blank" style="font-weight:bold;color:rgb(0,102,0)" href="http://en.wikipedia.org/wiki/Inulin"> </a>(otherwise known as a short-chain of fructose linked together...also called fructans). Inulin is also considered a prebiotic, which means it can serve as food for good bacteria in the gut. The reason it's bad news for me is because I malabsorb things like inulin. Fructans (like inulin) are an oligosaccharide, and they are supposed to be avoided or<span style="font-style:italic"> limited</span> on the <a target="_blank" style="font-weight:bold;color:rgb(0,102,0)" href="http://www.candidrd.com/2010/09/do-you-have-ibs-fodmaps-may-be-culprit.html">low FODMAPs diet</a> (the "O" stands for oligosaccharides). So, when I eat my jicama I try to stick to a small serving.<br /><br /><div style="text-align: center;"><span style="color:rgb(153,102,51);font-size:180%"><span style="font-weight:bold">Jicama "Fries"</span></span><br /></div><div style="text-align:center">(Makes enough for about 5 servings)<br /></div><br /><div style="text-align:center;font-weight:bold">Ingredients<br /></div><br /><div style="text-align:center">1 large jicama<br /><br />Canola oil spray<br /><br />1/4 cup roasted red pepper hummus (Hannah's Skinny hummus is amazing!)<br /></div><br /><div style="text-align:center;font-weight:bold">Directions<br /><br /></div><div style="text-align:center">Peel the jicama, and slice it into fry-sized sticks.<br />Cook in a saute pan over medium heat for 2-3 minutes before flipping to ensure even cooking. Place lid on pan and allow to sit for a few minutes to complete steaming until they are fork tender. I serve mine with roasted red pepper hummus, guacamole, or plain!<br /></div><br /><br /><br /><div style="text-align:center"><span style="font-size:180%"><span style="font-weight:bold">Nutrition Facts</span></span><br />(Serving Size: 1/5th of the jicama)<br /><br /></div><a target="_blank" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEcDa5AgqmNOMMfL0o_Lz4T9GY7EMOMEusIuW1A4_l72ori8pO75x1tcXy8Uo74Ks_wFnCSeqHpQfqnH5p2BIwGiTMjA7Vg_RFJJwORFhyazU9veNnuSkiplV-hOU_RIoaJgO7M1o2_04/s1600/Screen+shot+2012-02-14+at+5.16.59+PM.png"><img style="display:block;margin:0px auto 10px;text-align:center;width:252px;height:313px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEcDa5AgqmNOMMfL0o_Lz4T9GY7EMOMEusIuW1A4_l72ori8pO75x1tcXy8Uo74Ks_wFnCSeqHpQfqnH5p2BIwGiTMjA7Vg_RFJJwORFhyazU9veNnuSkiplV-hOU_RIoaJgO7M1o2_04/s400/Screen+shot+2012-02-14+at+5.16.59+PM.png" alt="" border="0" /></a><br />Check out all that fiber! So, the total carbohydrates is 22 grams. You can take half of the grams of fiber (which is 6) and subtract that from 22 (which makes 16) and this is your "net carbs" (if you are a carbohydrate counter). <span style="font-weight:bold">So this is a salty and crunchy snack with less than 100 calories, only 16 carbohydrates, LOTS of fiber, a good source of vitamin A (and almost iron...), and an excellent source of vitamin C.</span>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-58374407288732467422012-02-21T10:55:00.000-08:002012-02-21T11:04:27.238-08:00Inspiring Story and a Snack<p style="margin: 0in 0in 10pt;"> <span style="font-size:100%;"><strong><span style="font-family:verdana,sans-serif;">60 Lives, 30 Kidneys, All Linked</span></strong><br /></span> <span style="font-size:100%;"><span style="font-family:verdana,sans-serif;">(“A record chain of kidney transplants resulted from a mix of medical need, pay-it-forward<br /> selflessness and lockstep coordination among 17 hospitals over four months”)</span><a href="http://mailer.eatright.org/t/12303/1159392/15350/45/" target="_blank"><br /> <span style="font-family:verdana,sans-serif;"><span style="color: rgb(0, 0, 255);">http://www.nytimes.com/2012/<wbr>02/19/health/lives-forever-<wbr>linked-through-kidney-<wbr>transplant-chain-124.html?_r=<wbr>1&ref=health</span></span></a></span></p><p style="margin: 0in 0in 10pt;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigxlFZ1pwbowCC2iyc6-JhgO2PgHiiEZLlY7k8BSTvO68AZP8_sHDCeoJF9lmGAfElTTwa-s7tUn7RsxbjWAe4pXGwqk9Fqx8ltK6LvOyfXP9hMejcZtIVLjq4Ovwl3H-nFEre_fFaEjpx/s1600/eggplant.jpg"><img style="cursor:pointer; cursor:hand;width: 124px; height: 166px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigxlFZ1pwbowCC2iyc6-JhgO2PgHiiEZLlY7k8BSTvO68AZP8_sHDCeoJF9lmGAfElTTwa-s7tUn7RsxbjWAe4pXGwqk9Fqx8ltK6LvOyfXP9hMejcZtIVLjq4Ovwl3H-nFEre_fFaEjpx/s320/eggplant.jpg" alt="" id="BLOGGER_PHOTO_ID_5711666231483019154" border="0" /></a></p><p style="margin: 0in 0in 10pt; font-weight: bold; font-style: italic;">Eggplant Pizzas</p><p style="margin:0in 0in 10pt">Slice an eggplant (I used the Japanese purple eggplant here) and spray with olive oil. Bake at 350 degrees for 10 minutes. Top with marinara sauce and shredded mozzarella cheese. Bake until cheese melts (about 10 minutes). Serve warm (but they are pretty tasty cold too!).<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigxlFZ1pwbowCC2iyc6-JhgO2PgHiiEZLlY7k8BSTvO68AZP8_sHDCeoJF9lmGAfElTTwa-s7tUn7RsxbjWAe4pXGwqk9Fqx8ltK6LvOyfXP9hMejcZtIVLjq4Ovwl3H-nFEre_fFaEjpx/s1600/eggplant.jpg"></a></p>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-37889190034178357752012-02-18T13:40:00.000-08:002012-02-18T13:45:12.885-08:00Read This<strong></strong> <p>This has been going around Facebook and thought I’d share it with you:</p> <blockquote><p>A man sat at a metro station in Washington DC and started to play the violin; it was a cold January morning. He played six Bach pieces for about 45 minutes. During that time, since it was rush hour, it was calculated that 1,100 people went through the station, most of them on their way to work. <br />Three minutes went by, and a middle aged man noticed there was musician playing. He slowed his pace, and stopped for a few seconds, and then hurried up to meet his schedule. <br />A minute later, the violinist received his first dollar tip: a woman threw the money in the till and without stopping, and continued to walk.<br />A few minutes later, someone leaned against the wall to listen to him, but the man looked at his watch and started to walk again. Clearly he was late for work. <br />The one who paid the most attention was a 3 year old boy. His mother tagged him along, hurried, but the kid stopped to look at the violinist. Finally, the mother pushed hard, and the child continued to walk, turning his head all the time. This action was repeated by several other children. All the parents, without exception, forced them to move on. <br />In the 45 minutes the musician played, only 6 people stopped and stayed for a while. About 20 gave him money, but continued to walk their normal pace. He collected $32. When he finished playing and silence took over, no one noticed it. No one applauded, nor was there any recognition. <br />No one knew this, but the violinist was Joshua Bell, one of the most talented musicians in the world. He had just played one of the most intricate pieces ever written, on a violin worth $3.5 million dollars. <br />Two days before his playing in the subway, Joshua Bell sold out at a theater in Boston where the seats averaged $100. <br />This is a real story. Joshua Bell playing incognito in the metro station was organized by the Washington Post as part of a social experiment about perception, taste, and priorities of people. The outlines were: in a commonplace environment at an inappropriate hour: Do we perceive beauty? Do we stop to appreciate it? Do we recognize the talent in an unexpected context? <br />One of the possible conclusions from this experience could be: <br />If we do not have a moment to stop and listen to one of the best musicians in the world playing the best music ever written, how many other things are we missing?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4OZ8v9IJfTDO7QL-S1tgxMVWBBC4cTbxwr46qlTpTdJTFlx8Awsls8viiwEjGXsa9z0NoHOImU4vTosKOLMYpu9tiAw7ho0cMviQdeypCunJ8kNZkAeMR9Bu9aipBzzivUirmfVHz1Fiw/s1600/goddard+painting.jpg"><img style="cursor:pointer; cursor:hand;width: 320px; height: 215px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4OZ8v9IJfTDO7QL-S1tgxMVWBBC4cTbxwr46qlTpTdJTFlx8Awsls8viiwEjGXsa9z0NoHOImU4vTosKOLMYpu9tiAw7ho0cMviQdeypCunJ8kNZkAeMR9Bu9aipBzzivUirmfVHz1Fiw/s320/goddard+painting.jpg" alt="" id="BLOGGER_PHOTO_ID_5710594372008955410" border="0" /></a></p><p>Do you see the 3 Goddard paintings hanging on the walls? I totally missed them the first time, and he is my favorite artist . . .true message!<br /></p> </blockquote>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-57266274740531696602012-02-15T06:45:00.001-08:002012-02-15T06:48:48.508-08:00Share the Love<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgayGzOjf28hZn0KG3i-NDhR9i44-V83YihJUkzGck8_89G4QCuXKQt1ucw1nNnGxFuuBmmLuHTm8UShH5Vc05EfpWrqRYDoxmsWzBSXRgqbispPhb-87sEHRDoE_w6pWzZvkisocZfyeB4/s1600/vday.jpg"><img style="cursor:pointer; cursor:hand;width: 124px; height: 166px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgayGzOjf28hZn0KG3i-NDhR9i44-V83YihJUkzGck8_89G4QCuXKQt1ucw1nNnGxFuuBmmLuHTm8UShH5Vc05EfpWrqRYDoxmsWzBSXRgqbispPhb-87sEHRDoE_w6pWzZvkisocZfyeB4/s320/vday.jpg" alt="" id="BLOGGER_PHOTO_ID_5709373791829138130" border="0" /></a><br />I have the best husband :)<br /><br />In honor of heart health month, here are some great nutrition articles:<br /><br /><p style="margin:0in 0in 10pt"> <strong><span style="font-size:10pt"><span style="font-family:verdana,sans-serif">Smart tips about Valentine’s Day treats</span></span></strong><br /> <span style="font-size:10pt"><span style="font-family:verdana,sans-serif"></span></span><a href="http://mailer.eatright.org/t/12157/1159392/15188/65/" target="_blank"><br /> <span style="font-size:8pt"><span style="font-family:verdana,sans-serif"><span style="color:#0000ff">http://www.dallasnews.com/<wbr>health/weight-loss/headlines/<wbr>20120213-smart-tips-about-<wbr>valentines-day-treats.ece</span></span></span></a></p> <p style="margin:0in 0in 10pt"> <strong><span style="font-size:10pt"><span style="font-family:verdana,sans-serif">Chocolate and romance? It's true: Foods can affect libido, sexual health</span></span></strong><br /> <span style="font-size:10pt"><span style="font-family:verdana,sans-serif"></span></span><a href="http://mailer.eatright.org/t/12157/1159392/15189/66/" target="_blank"><br /> <span style="font-size:8pt"><span style="font-family:verdana,sans-serif"><span style="color:#0000ff">http://www.nola.com/health/<wbr>index.ssf/2012/02/chocolate_<wbr>and_romance_its_true.html</span></span></span></a></p> <p style="margin:0in 0in 10pt"> <strong><span style="font-size:10pt"><span style="font-family:verdana,sans-serif">Mars and Venus dining out</span></span></strong><br /> <span style="font-size:10pt"><span style="font-family:verdana,sans-serif"></span></span><a href="http://mailer.eatright.org/t/12157/1159392/15191/68/" target="_blank"><br /> <span style="font-size:8pt"><span style="font-family:verdana,sans-serif"><span style="color:#0000ff">http://www.ajc.com/health/<wbr>mars-and-venus-dining-1348231.<wbr>html</span></span></span></a></p> <p style="margin:0in 0in 10pt"> <strong><span style="font-size:10pt"><span style="font-family:verdana,sans-serif">Health - Eat smart for your heart</span></span></strong><br /> <span style="font-size:10pt"><span style="font-family:verdana,sans-serif"></span></span><a href="http://mailer.eatright.org/t/12157/1159392/15193/70/" target="_blank"><br /> <span style="font-size:8pt"><span style="font-family:verdana,sans-serif"><span style="color:#0000ff">http://www.ktvb.com/news/<wbr>health/Health---Eating-heart-<wbr>healthy--139235528.html</span></span></span></a></p> <p style="margin:0in 0in 10pt"> <strong><span style="font-size:10pt"><span style="font-family:verdana,sans-serif">Valentine's Day: What to Eat on a Date</span></span></strong><br /> <span style="font-size:10pt"><span style="font-family:verdana,sans-serif"></span></span><a href="http://mailer.eatright.org/t/12157/1159392/15194/71/" target="_blank"><br /> <span style="font-size:8pt"><span style="font-family:verdana,sans-serif"><span style="color:#0000ff">http://latino.foxnews.com/<wbr>latino/health/2012/02/14/<wbr>valentines-day-what-to-eat-on-<wbr>date/</span></span></span></a></p> <p style="margin:0in 0in 10pt"> <strong><span style="font-size:10pt"><span style="font-family:verdana,sans-serif">Romantic Valentine's dinner good for heart</span></span></strong><br /> <span style="font-size:10pt"><span style="font-family:verdana,sans-serif"></span></span><a href="http://mailer.eatright.org/t/12157/1159392/15195/132/" target="_blank"><br /> <span style="font-size:8pt"><span style="font-family:verdana,sans-serif"><span style="color:#0000ff">http://www.upi.com/Health_<wbr>News/2012/02/12/Romantic-<wbr>Valentines-dinner-good-for-<wbr>heart/UPI-73511329104091/?spt=<wbr>hs&or=hn</span></span></span></a></p> <p style="margin:0in 0in 10pt"> <strong><span style="font-size:10pt"><span style="font-family:verdana,sans-serif">Fall in love with chocolate</span></span></strong><br /> <span style="font-size:10pt"><span style="font-family:verdana,sans-serif"></span></span><a href="http://mailer.eatright.org/t/12157/1159392/15196/133/" target="_blank"><br /> <span style="font-size:8pt"><span style="font-family:verdana,sans-serif"><span style="color:#0000ff">http://globegazette.com/<wbr>features/fall-in-love-with-<wbr>chocolate/article_66da5bec-<wbr>569c-11e1-972f-001871e3ce6c.<wbr>html</span></span></span></a></p> <p style="margin:0in 0in 10pt"> <strong><span style="font-size:10pt"><span style="font-family:verdana,sans-serif">Can Food Come to the Romance Rescue?</span></span></strong><br /> <span style="font-size:10pt"><span style="font-family:verdana,sans-serif"></span></span><a href="http://mailer.eatright.org/t/12157/1159392/15197/134/" target="_blank"><br /> <span style="font-size:8pt"><span style="font-family:verdana,sans-serif"><span style="color:#0000ff">http://www.myfoxdetroit.com/<wbr>dpp/health/can-food-come-to-<wbr>the-romance-rescue-20120213-ms</span></span></span></a></p> <p style="margin:0in 0in 10pt"> <strong><span style="font-size:10pt"><span style="font-family:verdana,sans-serif">Heart Health: High cholesterol foods</span></span></strong><br /> <span style="font-size:10pt"><span style="font-family:verdana,sans-serif"></span></span><a href="http://mailer.eatright.org/t/12157/1159392/15198/135/" target="_blank"><br /> <span style="font-size:8pt"><span style="font-family:verdana,sans-serif"><span style="color:#0000ff">http://www.wkyc.com/news/<wbr>health/article/230330/7/Heart-<wbr>Health-High-cholesterol-foods</span></span></span></a></p>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-47523362276660967682012-02-07T14:59:00.001-08:002012-02-07T15:07:34.951-08:00Healthy Living<p align="center"><span style="font-size:130%;">10 things you can do today for a healthier, happier you!</span></p> <p align="center"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ67UJ8tAOgtad372g5SOnH7hNnt0qnVetdHoVfNemqeeD_A8HsEkb5GfacgrLYZGrAFlskVLs0YRhZUa8R43G35AN6eB_UuLn7rtiha15s1dHOKGOchQ3HHsBPb3JTRJqL41BAtJb1m8/s1600/healthy_living_physical_mental_satisfaction1.gif" height="99" width="140" /><a target="_blank" href="http://bhappy-bhealthy.blogspot.com/">source</a></p> <p>1. <strong>Drink A LOT of water today!</strong> It will prevent headaches and prevent you from feeling overly hungry (especially for those who are enduring some intense workouts!).</p> <p>2. <strong>Get rid of all your leftover super bowl treats!</strong> Try sending leftovers home with party attendees, take them to work, or drop them off at neighbors' homes if they are tempting.<br /></p> <p>3. <strong>Get your workout in today!</strong> After any food-focused occasion, you are probably feeling a bit sluggish the next day. Get moving and you will feel better!</p> <p>4.<strong>Kill Germs!</strong> Go through your house with a sanitization wipe and give every door handle, railing, and light switch a good scrub to get rid of pesky germs that could cause a sickness. If nothing else, be aware of washing your hands before eating and avoid touching your face during the day.<br /></p> <p>5. <strong>Get Pretty!</strong> Take 10 minutes and curl your hair, do your makeup, or paint your nails. This is something that will help you feel better about yourself and out you in a healthy mindset to make good choices. </p> <p>6.<strong>Plan a healthy dinner</strong>! With a Lean meat, veggies, and a healthy fat.</p> <p>7. <strong>Don’t eat anything processed today.</strong></p> <p>8. <strong>STRETCH!</strong> Try to touch your toes.</p> <p>9.<strong>Park far away</strong>. Take that last parking lot sport and burn a few extra calories walking in. </p> <p>10. <strong>Turn on some music and dance around </strong>- there is no excuse about poor gym class schedules or fear about other class participants watching you dance, you can do this in a small space anywhere in your home, apartment, or bedroom.<br /></p> <p> </p>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-68286006225442365022012-01-25T15:25:00.000-08:002012-01-25T15:34:22.254-08:00Leeky Chicken<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMsl6RNfNqsGzJiNPhIr8DqgXc059IJHL2jFDlfTX2K_y5d2kpC0bWeygsuNP8h4IZnJ4Bnf9mmX1pw__JdAJgOW892RJpzR202ipylT-5D0OW5nSz3ZHFrv26vGUMoRS8tiGrCsVKvh8a/s1600/leeky+chix+over+quinoa.jpg"><img style="cursor:pointer; cursor:hand;width: 124px; height: 166px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMsl6RNfNqsGzJiNPhIr8DqgXc059IJHL2jFDlfTX2K_y5d2kpC0bWeygsuNP8h4IZnJ4Bnf9mmX1pw__JdAJgOW892RJpzR202ipylT-5D0OW5nSz3ZHFrv26vGUMoRS8tiGrCsVKvh8a/s320/leeky+chix+over+quinoa.jpg" alt="" id="BLOGGER_PHOTO_ID_5701715827521797362" border="0" /></a><br /><br />Tonight's dinner took a total of 20 minutes to prep + cook. YUM!<br /><br /><span style="font-weight: bold; font-style: italic;">Leeky Chicken Served over Quinoa</span><br />1 cup dry quinoa cooked in 2 cups low sodium chicken broth in my rice cooker<br />2 chicken breasts, cut into bite size pieces (this speeds the cooking process since there is more surface area exposed to the saute pan's heat source)<br />1 cup of leeks (remember the trip is to cut the leeks width-wise up to the green part and allow to float in water so the dirt falls to the bottom)<br />1 zucchini, diced<br />1 Tbsp yellow mustard<br />1 tsp honey mustard<br />1 Tbsp apple cider vinegar<br />1 Tbsp each: dried parsley, dried rosemary, dried thyme (it's the in winter so dried herbs are just fine!)<br />Add a little of the low sodium chicken broth to thin out and create a sauce (~2Tbsp).Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-30606880140692226452012-01-22T09:39:00.000-08:002012-01-22T09:40:21.495-08:00Diet Do or Don't<div class="widget widget-first widget-last widget-only widget-odd promo best-diets-banner feature "> <div class=" text-only subwidget subwidget-first subwidget-last subwidget-only subwidget-odd"> <h5> <a href="http://health.usnews.com/best-diet/best-overall-diets">Best Diets</a> </h5> <p>U.S. News evaluated 25 of the most popular diets and identified the best.<br /><a class="more" href="http://health.usnews.com/best-diet/best-overall-diets">See top-rated diets »</a></p> </div> </div> <div class=" text-image-left subwidget subwidget-first subwidget-odd"> <div class="widget-image" style="width:86px"> <a href="http://health.usnews.com/best-diet/best-overall-diets" target="" title=""> <img src="http://health.usnews.com/pubdbimages/image/22764/GR_PR_bestdiets_BestOverall-lg86x85.png" alt="" title="" /> </a> </div> <h5> <a href="http://health.usnews.com/best-diet/best-overall-diets">Best Diets Overall</a> </h5> <p><b class="diet-rank">#1</b> <a href="http://health.usnews.com/best-diet/dash-diet">DASH Diet</a></p> <p><b class="diet-rank">#2</b> <a href="http://health.usnews.com/best-diet/tlc-diet">TLC Diet</a></p> <p class="more"><a href="http://health.usnews.com/best-diet/best-overall-diets">Full rankings</a></p> </div> <div class=" text-image-left subwidget subwidget-even"> <div class="widget-image" style="width:86px"> <a href="http://health.usnews.com/best-diet/best-weight-loss-diets" target="" title=""> <img src="http://health.usnews.com/pubdbimages/image/22765/GR_PR_bestdiets_WeightLoss-lg86x85.png" alt="" title="" /> </a> </div> <h5> <a href="http://health.usnews.com/best-diet/best-weight-loss-diets">Best Weight-Loss Diets</a> </h5> <p><b class="diet-rank">#1</b> <a href="http://health.usnews.com/best-diet/weight-watchers-diet">Weight Watchers</a></p> <p><b class="diet-rank">#2</b> <a href="http://health.usnews.com/best-diet/biggest-loser-diet">Biggest Loser</a> and <a href="http://health.usnews.com/best-diet/best-weight-loss-diets">2 more diets</a></p> <p class="more"><a href="http://health.usnews.com/best-diet/best-weight-loss-diets">Full rankings</a></p> </div> <div class=" text-image-left subwidget subwidget-odd"> <div class="widget-image" style="width:86px"> <a href="http://health.usnews.com/best-diet/best-diabetes-diets" target="" title=""> <img src="http://health.usnews.com/pubdbimages/image/22766/GR_PR_bestdiets_Diabetes-lg86x85.png" alt="" title="" /> </a> </div> <h5> <a href="http://health.usnews.com/best-diet/best-diabetes-diets">Best Diabetes Diets</a> </h5> <p><b class="diet-rank">#1</b> (tie) <a href="http://health.usnews.com/best-diet/biggest-loser-diet">Biggest Loser Diet</a></p> <p><b class="diet-rank">#1</b> (tie) <a href="http://health.usnews.com/best-diet/dash-diet">DASH Diet</a></p> <p class="more"><a href="http://health.usnews.com/best-diet/best-diabetes-diets">Full rankings</a></p> </div> <div class=" text-image-left subwidget subwidget-even"> <div class="widget-image" style="width:86px"> <a href="http://health.usnews.com/best-diet/best-heart-healthy-diets" target="" title=""> <img src="http://health.usnews.com/pubdbimages/image/22767/GR_PR_bestdiets_Heart-lg86x85.png" alt="" title="" /> </a> </div> <h5> <a href="http://health.usnews.com/best-diet/best-heart-healthy-diets">Best Heart-Healthy Diets</a> </h5> <p><b class="diet-rank">#1</b> <a href="http://health.usnews.com/best-diet/ornish-diet">Ornish Diet</a></p> <p><b class="diet-rank">#2</b> <a href="http://health.usnews.com/best-diet/tlc-diet">TLC Diet</a></p> <p class="more"><a href="http://health.usnews.com/best-diet/best-heart-healthy-diets">Full rankings</a></p> </div> <div class=" text-image-left subwidget subwidget-odd"> <div class="widget-image" style="width:86px"> <a href="http://health.usnews.com/best-diet/best-commercial-diets" target="" title=""> <img src="http://health.usnews.com/pubdbimages/image/22768/GR_PR_bestdiets_Commercial-lg86x85.png" alt="" title="" /> </a> </div> <h5> <a href="http://health.usnews.com/best-diet/best-commercial-diets">Best Commercial Diet Plans</a> </h5> <p><b class="diet-rank">#1</b> <a href="http://health.usnews.com/best-diet/weight-watchers-diet">Weight Watchers</a></p> <p><b class="diet-rank">#2</b> <a href="http://health.usnews.com/best-diet/jenny-craig-diet">Jenny Craig</a></p> <p class="more"><a href="http://health.usnews.com/best-diet/best-commercial-diets">Full rankings</a></p> </div> <div class=" text-image-left subwidget subwidget-even"> <div class="widget-image" style="width:86px"> <a href="http://health.usnews.com/best-diet/best-healthy-eating-diets" target="" title=""> <img src="http://health.usnews.com/pubdbimages/image/24355/GR_PR_bestdiets_HealthyEating-lg86x85.png" alt="" title="" /> </a> </div> <h5> <a href="http://health.usnews.com/best-diet/best-healthy-eating-diets">Best Diets for Healthy Eating</a> </h5> <p><b class="diet-rank">#1</b> <a href="http://health.usnews.com/best-diet/dash-diet">DASH Diet</a></p> <p><b class="diet-rank">#2</b> <a href="http://health.usnews.com/best-diet/tlc-diet">TLC Diet</a></p> <p class="more"><a href="http://health.usnews.com/best-diet/best-healthy-eating-diets">Full rankings</a></p> <p class="more"><a href="http://health.usnews.com/best-diet/articles/2012/01/03/what-makes-a-healthy-diet-2.html">What Makes a Healthy Diet?</a></p> </div> <div class="widget-image" style="width:86px"> <a href="http://health.usnews.com/best-diet/best-easy-diets" target="" title=""> <img src="http://health.usnews.com/pubdbimages/image/25596/GR_PR_bestdiets_Easydiets-lg86x85.png" alt="Easiest to Follow Diets large icon" title="" /> </a> </div> <h5> <a href="http://health.usnews.com/best-diet/best-easy-diets">Easiest Diets to Follow</a> </h5> <p><b class="diet-rank">#1</b> <a href="http://health.usnews.com/best-diet/weight-watchers-diet">Weight Watchers</a></p> <p><b class="diet-rank">#2</b> <a href="http://health.usnews.com/best-diet/jenny-craig-diet">Jenny Craig</a></p> <p class="more"><a href="http://health.usnews.com/best-diet/best-easy-diets">Full rankings</a></p> <p class="more"><a href="http://health.usnews.com/best-diet/articles/2012/01/03/what-makes-a-diet-easy-to-follow.html">What Makes a Diet Easy to Follow?</a></p>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-40194067649465941402012-01-18T14:46:00.000-08:002012-01-18T14:47:09.648-08:00Washingtonian InterviewCheck out this well-written article (thanks Jazelle!):<br />http://www.washingtonian.com/blogarticles/health/wellbeing/22369.htmlJennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-50649364140433779292012-01-06T14:16:00.001-08:002012-01-06T14:21:15.155-08:00Vietnemese Made Easy<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAM1iKQK3Ox0zHxXq7qZ5Xup9RKKOPvyi2EvtzBTCDIFXAHyIP7he9aFZiM9npneu3UGtALhI0FIMdSnlpyphUa2ocG4DbLATzO2yA19obnhLEXFX747nDW9VTzKBRBhvKzzjbe1F9pwR3/s1600/homemade+summer+rolls.jpg"><img style="cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAM1iKQK3Ox0zHxXq7qZ5Xup9RKKOPvyi2EvtzBTCDIFXAHyIP7he9aFZiM9npneu3UGtALhI0FIMdSnlpyphUa2ocG4DbLATzO2yA19obnhLEXFX747nDW9VTzKBRBhvKzzjbe1F9pwR3/s320/homemade+summer+rolls.jpg" alt="" id="BLOGGER_PHOTO_ID_5694646650581019282" border="0" /></a><br /><br />I found these summer roll wrappers at Global Foods and decided to make a veggie fresh roll. They worked out great, and I see these as a stylish and tasty vehicle for some of my favorite stuffers. These were made with sauteed onions, yellow and red peppers. I would suggest adding a protein source (shrimp is my favorite) but I served these along with my homemade tandoori chicken:<br /><h2 class="kv-ingred">Ingredients</h2> <ul class="kv-ingred-list1"><li class="ingredient">2 boneless, skinless chicken breasts </li><li class="ingredient">2 cups Aarti's Tandoori Marinade, recipe follows, divided </li><li class="ingredient">1 tablespoon <a href="http://www.foodterms.com/encyclopedia/vegetable-oils/index.html" class="crosslink">vegetable oil</a> </li><li class="ingredient">1 teaspoon honey </li><li class="ingredient">4 cups mixed salad <a href="http://www.foodterms.com/encyclopedia/greens/index.html" class="crosslink">greens</a> </li><li class="ingredient">Olive oil, to taste </li><li class="ingredient"><a href="http://www.foodterms.com/encyclopedia/lemon/index.html" class="crosslink">Lemon juice</a>, to taste </li><li class="ingredient">Kosher salt and freshly ground black pepper, to taste </li><li class="ingredient"><br /></li></ul> <h3>Aarti's Tandoori Marinade: </h3> <ul class="kv-ingred-list1"><li class="ingredient">2 chiles de arbol </li><li class="ingredient">3 tablespoons fenugreek seeds </li><li class="ingredient">1 tablespoon <a href="http://www.foodterms.com/encyclopedia/coriander/index.html" class="crosslink">coriander</a> seeds </li><li class="ingredient">5 cloves </li><li class="ingredient">Seeds from 4 green cardamom pods </li><li class="ingredient">Seeds from 1 black <a href="http://www.foodterms.com/encyclopedia/cardamom/index.html" class="crosslink">cardamom</a> pod </li><li class="ingredient">3 tablespoons <a href="http://www.foodterms.com/encyclopedia/paprika/index.html" class="crosslink">paprika</a> </li><li class="ingredient">1 teaspoon ground cinnamon </li><li class="ingredient">8 <a href="http://www.foodterms.com/encyclopedia/garlic/index.html" class="crosslink">cloves garlic</a> </li><li class="ingredient">1 (2-inch) piece fresh ginger, peeled </li><li class="ingredient">4 cups plain yogurt (recommended: full fat) </li><li class="ingredient">1/2 cup <a href="http://www.foodterms.com/encyclopedia/peanut-oil/index.html" class="crosslink">peanut oil</a> </li><li class="ingredient">Juice of 2 limes </li><li class="ingredient">Kosher salt and freshly ground black pepper</li></ul> <h2>Directions</h2> <p class="instruction"> Toss the <a href="http://www.foodterms.com/encyclopedia/chicken/index.html" class="crosslink">chicken breasts</a> in 1 cup tandoori marinade. Cover and refrigerate for at least 2 hours, or up to overnight. </p> <p> </p> <p>In a saute pan, heat the vegetable oil, and cook the chicken for about 7 minutes per side, until cooked through. Alternately, you can also grill the chicken. Remove the chicken from the pan and pour the remaining 1 cup of marinade into the pan and bring to a gentle <a href="http://www.foodterms.com/encyclopedia/simmer/index.html" class="crosslink">simmer</a>. Stir in the honey and turn off the heat. Toss the salad greens with some <a href="http://www.foodterms.com/encyclopedia/olive-oil/index.html" class="crosslink">olive oil</a>, a squirt of lemon juice and salt, and pepper, to taste. Serve each chicken breast over a bed of greens and top with the heated tandoori sauce. </p> <p> </p> <p>To make the Marinade: </p> <p>Put the chiles, <a href="http://www.foodterms.com/encyclopedia/fenugreek/index.html" class="crosslink">fenugreek</a> seeds, coriander seeds, cloves, seeds from cardamom pods (Cook's Note: Crush the pods to open, remove the seeds and throw away the hulls.), paprika, and <a href="http://www.foodterms.com/encyclopedia/cinnamon/index.html" class="crosslink">cinnamon</a> in a saute pan over medium heat until fragrant and toasty, about 5 minutes. Stir to avoid burning. Pour the mixture into a <a href="http://www.foodterms.com/encyclopedia/coffee/index.html" class="crosslink">coffee</a> or spice <a href="http://www.foodterms.com/encyclopedia/grinder/index.html" class="crosslink">grinder</a> and grind to a fine powder. </p> <p> </p> <p>Throw the garlic and <a href="http://www.foodterms.com/encyclopedia/ginger/index.html" class="crosslink">ginger</a> into a <a href="http://www.foodterms.com/encyclopedia/food-processor/index.html" class="crosslink">food processor</a> or <a href="http://www.foodterms.com/encyclopedia/blender/index.html" class="crosslink">blender</a> and pulse until finely minced, then add the yogurt, oil, and lime juice. Process the mixture until as smooth as possible. Add the spice powder and process again. Season the mixture with salt, and pepper, to taste. Keep the marinade in the refrigerator until ready to use. </p>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-2019785862050533952012-01-03T09:23:00.001-08:002012-01-03T09:23:58.873-08:0012<p>12 foods for 2012:</p> <p>1)<strong> Dark greens (kale, Swiss chard, collards, etc.)</strong> - Amazing line-up of vitamins, minerals and phytonutrients. Lots of flavor, easy to use. </p> <p>2) <strong>Edamame</strong> - Big on fiber and minerals that are great for your bones, heart and brain. </p> <p>3) <strong>Tea</strong> - 2 to 3 cups of unsweetened tea a day can offer a boost to your immune system and heart health. It has plenty of substances to help protect cells from damage. </p> <p>4) <strong>Barramundi</strong> - A white fish from Australia. Mild in flavor, rich in omega-3's, sustainably raised and harvested. </p> <p>5) <strong>Hummus</strong> - A great substitute for mayo and a nice dip for veggies. Contains protein, fiber and healthy fats. </p> <p>6) <strong>Spices</strong> - Perfect for cutting back the salt and sugar. Try cinnamon, ginger, fennel and turmeric. Digestive and immune benefits. </p> <p>7) <strong>Quinoa</strong> - A whole grain rich in fiber, protein and minerals. Great substitute for rice. Cooks in half the time. </p> <p>8) <strong>Kefir</strong> - A drinkable type of yogurt with more of the "good bacteria" your digestive system values.</p> <p>9) <strong>Potassium-rich foods (bananas, oranges, sweet potatoes, dried plums and yogurt)</strong> - Important for heart health, blood pressure and bones. </p> <p>10) <strong>Water</strong> - Try infusing some natural flavor to it for a bump in taste. Slice favorite fruit, berries or even vegetables. Wrap in cheese cloth, dunk into pitcher of water and let steep in refrigerator.</p> <p>11) <strong>Chocolate</strong> - Select 72% cocoa content or higher. Cocoa has anti-inflammatory, antioxidant properties and a mood-enhancing effect.</p> 12) <strong>A new food</strong> - Make a resolution to try one new food a week. With thousands of items in a grocery store, pick something new as a way of broadening your food horizonsJennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-37672001228028164622011-12-29T09:00:00.000-08:002011-12-29T09:06:36.036-08:00Thursday Tip<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim5escLmVZC1UbpDLIbPFNNpoBsc4J4PrUbytw07KFztEm_-rQhAzUA8vroNNDFGTmfRe8Mj2LzSkHxrfV9skRJOFhriubBeI_b8cP-KlqGd5fXne6bnD27qw-ZHE2srq7nZX_AqAKF981/s1600/baked+haddock.jpg"><img style="cursor:pointer; cursor:hand;width: 124px; height: 166px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim5escLmVZC1UbpDLIbPFNNpoBsc4J4PrUbytw07KFztEm_-rQhAzUA8vroNNDFGTmfRe8Mj2LzSkHxrfV9skRJOFhriubBeI_b8cP-KlqGd5fXne6bnD27qw-ZHE2srq7nZX_AqAKF981/s320/baked+haddock.jpg" alt="" id="BLOGGER_PHOTO_ID_5691596460092619778" border="0" /></a><br />Baked Haddock (any white fish can be substituted!)<br />Sprinkle haddock fillets with Old Bay seasoning and top with sliced roma tomatoes (as desired). Bake @ 425 degrees for 12 minutes (fish will flake when done). This was an easy and satisfying lunch when paired with a sauteed veggie medley (whatever was in the veggie bin) and warm tea.<br /><br />Thursday Tip:<br />When entertaining around a holiday or other special occasion, try combining the food served with a gift idea. For example, I had my parents over for dinner last night, and served tandoori chicken, roasted brussels sprouts, and forbidden wild rice. As a holiday present, I bought the same rice blend and a rice cooker for them to replicate the meal at home! I could have also made the same tandoori spice blend and filled a decorative jar with a recipe card attached for easy meal ideas.Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-26222582180622076112011-12-27T10:57:00.000-08:002011-12-27T10:58:47.666-08:00Fit Tips<div class="col1"> <h3>Related Stories</h3> <p><a href="http://consumer.healthday.com/Article.asp?AID=660067" class="related">Study Shows How Busy Reindeer Keep Their Cool</a></p> <p><a href="http://consumer.healthday.com/Article.asp?AID=659272" class="related">Cancer Survivors Should Take Steps to Keep Healthy During Holidays </a></p> <p><a href="http://consumer.healthday.com/Article.asp?AID=659919" class="related">Overweight 7-Year-Olds Face Higher Risk of Asthma</a></p> <p><a href="http://consumer.healthday.com/Article.asp?AID=659861" class="related">Alcohol Use Down, Pot Use Up Among U.S. Teens</a></p> <p><a href="http://consumer.healthday.com/Article.asp?AID=651366" class="related">To Get Up and Get Moving, Joining a Gym Might Help</a></p> <p><a href="http://consumer.healthday.com/Article.asp?AID=652632" class="related">Cardiac Arrest Less Deadly in Exercise Facilities, Study Finds</a></p> </div> <div class="print"> <a href="http://www.healthday.com/">Printer Friendly Format</a> </div> <h1>Get a Head Start on 2012 Fitness Resolutions</h1> <h2>Tips for staying healthy through holiday travel, temptations</h2> <p> <img src="http://media.healthday.com/images/editorial/familydinner.jpg" alt="" /> </p><p>With all those parties, tempting foods and travel, it can be a challenge to stick with your fitness program during the holidays. But doing so can give you extra energy and help you get a good start on a healthful new year.</p> <p>Whether you're at home for the holidays or traveling, it is important to stay on your path to fitness during the holidays. Maintaining your workout routine will help you resist overindulging at holiday meals and parties.<br /></p> <p>Fit Tips:</p><ul><li>When packing for a trip, include an elastic resistance band so you can do strength-training exercises when you're not at the gym. You might also consider buying a new fitness DVD for your trip so that you can have fun trying something new.</li><li>If you're staying at a hotel, find out if it has a fitness center and if it does, pack exercise clothes and take advantage of the workout opportunity.</li><li>Make fitness a family activity. For example, going for a family walk, having a pick-up football game or building a snowman are all ways to get exercise and have holiday fun at the same time.</li><li>If you're traveling by car, stop frequently to get out, walk and stretch. Promote blood flow in your arms by making circles with your shoulders and wrists.</li><li>To save calories and money, pack healthy snacks like trail mix and fresh fruit.</li><li>Eating a healthy meal before you go to holiday get-togethers will help limit your consumption of unhealthy party foods.</li><li>Limit your consumption of alcohol, which adds calories and affects your ability to make decisions about healthy eating.</li></ul> <p>You can still enjoy the holidays without wrecking your fitness plan. The holidays are about spending time together. So enjoy the conversation and company and limit the cookies.</p>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-53309445591623788542011-12-21T14:05:00.000-08:002011-12-21T14:07:47.993-08:00Gift Idea<div style="text-align: left;"><img style="width: 637px; height: 358px;" src="data:image/png;base64,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" alt="" /><br /></div><br /><p style="language:en-US;margin-top:0pt;margin-bottom:0pt;margin-left:0in; text-align:center;direction:ltr;unicode-bidi:embed;mso-line-break-override: none;word-break:normal;punctuation-wrap:hanging"><span style=" font-family:Papyrus;mso-ascii-font-family:Papyrus;mso-fareast-font-family:+mn-ea; mso-bidi-mso-fareast-theme-font:minor-fareast;mso-bidi-theme-font: minor-bidi;color:#C00000;mso-font-kerning:12.0pt;language:en-US;font-weight: bold;mso-style-textfill-type:solid;mso-style-textfill-fill- mso-style-textfill-fill-alpha:100.0%font-family:+mn-cs;font-size:100%;color:#C00000;" >The sessions must be completed by </span><span style="font-family:Papyrus;mso-ascii-font-family:Papyrus; mso-fareast-font-family:+mn-ea;mso-bidi-mso-fareast-theme-font: minor-fareast;mso-bidi-theme-font:minor-bidi;color:#C00000;mso-font-kerning: 12.0pt;language:en-US;font-weight:bold;mso-style-textfill-type:solid; mso-style-textfill-fill-mso-style-textfill-fill-alpha:100.0%font-family:+mn-cs;font-size:100%;color:#C00000;" >April </span><span style="font-family:Papyrus;mso-ascii-font-family: Papyrus;mso-fareast-font-family:+mn-ea;mso-bidi-mso-fareast-theme-font: minor-fareast;mso-bidi-theme-font:minor-bidi;color:#C00000;mso-font-kerning: 12.0pt;language:en-US;font-weight:bold;mso-style-textfill-type:solid; mso-style-textfill-fill-mso-style-textfill-fill-alpha:100.0%font-family:+mn-cs;font-size:100%;color:#C00000;" >31, 2012.<span style="mso-spacerun:yes"> </span></span></p> <p style="language:en-US;margin-top:0pt;margin-bottom:0pt;margin-left:0in; text-align:left;direction:ltr;unicode-bidi:embed;mso-line-break-override:none; word-break:normal;punctuation-wrap:hanging"><span style=" font-family:Calibri;mso-ascii-font-family:Calibri;mso-fareast-font-family:+mn-ea; mso-bidi-mso-ascii-theme-font:minor-latin;mso-fareast-theme-font: minor-fareast;mso-bidi-theme-font:minor-bidi;color:#C00000;mso-font-kerning: 12.0pt;language:en-US;font-style:italic;mso-style-textfill-type:solid; mso-style-textfill-fill-mso-style-textfill-fill-alpha:100.0%font-family:+mn-cs;font-size:100%;color:#C00000;" >Fitness Excellence</span><span style="font-family:Calibri;mso-ascii-font-family: Calibri;mso-fareast-font-family:+mn-ea;mso-bidi-mso-ascii-theme-font: minor-latin;mso-fareast-theme-font:minor-fareast;mso-bidi-theme-font:minor-bidi; color:#C00000;mso-font-kerning:12.0pt;language:en-US;font-style:italic; vertical-align:super;mso-text-raise:30%;mso-style-textfill-type:solid; mso-style-textfill-fill-mso-style-textfill-fill-alpha:100.0%font-family:+mn-cs;font-size:100%;color:#C00000;" >®</span><span style="font-family:Calibri;mso-ascii-font-family:Calibri; mso-fareast-font-family:+mn-ea;mso-bidi-mso-ascii-theme-font: minor-latin;mso-fareast-theme-font:minor-fareast;mso-bidi-theme-font:minor-bidi; color:#C00000;mso-font-kerning:12.0pt;language:en-US;font-style:italic; mso-style-textfill-type:solid;mso-style-textfill-fill-mso-style-textfill-fill-alpha: 100.0%font-family:+mn-cs;font-size:100%;color:#C00000;" >, LLC strongly recommends that you consult with your physician before beginning any exercise program.</span></p> <p style="language:en-US;margin-top:0pt;margin-bottom:0pt;margin-left:0in; text-align:left;direction:ltr;unicode-bidi:embed;mso-line-break-override:none; word-break:normal;punctuation-wrap:hanging"><span style=" font-family:Calibri;mso-ascii-font-family:Calibri;mso-fareast-font-family:+mn-ea; mso-bidi-mso-ascii-theme-font:minor-latin;mso-fareast-theme-font: minor-fareast;mso-bidi-theme-font:minor-bidi;color:#C00000;mso-font-kerning: 12.0pt;language:en-US;font-style:italic;mso-style-textfill-type:solid; mso-style-textfill-fill-mso-style-textfill-fill-alpha:100.0%font-family:+mn-cs;font-size:100%;color:#C00000;" >You should be in good physical condition and be able to participate in the exercise.<span style="mso-spacerun:yes"> </span>Fitness Excellence</span><span style="font-family:Calibri;mso-ascii-font-family:Calibri; mso-fareast-font-family:+mn-ea;mso-bidi-mso-ascii-theme-font: minor-latin;mso-fareast-theme-font:minor-fareast;mso-bidi-theme-font:minor-bidi; color:#C00000;mso-font-kerning:12.0pt;language:en-US;font-style:italic; vertical-align:super;mso-text-raise:30%;mso-style-textfill-type:solid; mso-style-textfill-fill-mso-style-textfill-fill-alpha:100.0%font-family:+mn-cs;font-size:100%;color:#C00000;" >®</span><span style="font-family:Calibri;mso-ascii-font-family:Calibri; mso-fareast-font-family:+mn-ea;mso-bidi-mso-ascii-theme-font: minor-latin;mso-fareast-theme-font:minor-fareast;mso-bidi-theme-font:minor-bidi; color:#C00000;mso-font-kerning:12.0pt;language:en-US;font-style:italic; mso-style-textfill-type:solid;mso-style-textfill-fill-mso-style-textfill-fill-alpha: 100.0%font-family:+mn-cs;font-size:100%;color:#C00000;" >, LLC is not a licensed medical</span></p> <p style="language:en-US;margin-top:0pt;margin-bottom:0pt;margin-left:0in; text-align:left;direction:ltr;unicode-bidi:embed;mso-line-break-override:none; word-break:normal;punctuation-wrap:hanging"><span style=" font-family:Calibri;mso-ascii-font-family:Calibri;mso-fareast-font-family:+mn-ea; mso-bidi-mso-ascii-theme-font:minor-latin;mso-fareast-theme-font: minor-fareast;mso-bidi-theme-font:minor-bidi;color:#C00000;mso-font-kerning: 12.0pt;language:en-US;font-style:italic;mso-style-textfill-type:solid; mso-style-textfill-fill-mso-style-textfill-fill-alpha:100.0%font-family:+mn-cs;font-size:100%;color:#C00000;" ><span style="mso-spacerun:yes"> </span>care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in </span></p> <p style="language:en-US;margin-top:0pt;margin-bottom:0pt;margin-left:0in; text-align:left;direction:ltr;unicode-bidi:embed;mso-line-break-override:none; word-break:normal;punctuation-wrap:hanging"><span style=" font-family:Calibri;mso-ascii-font-family:Calibri;mso-fareast-font-family:+mn-ea; mso-bidi-mso-ascii-theme-font:minor-latin;mso-fareast-theme-font: minor-fareast;mso-bidi-theme-font:minor-bidi;color:#C00000;mso-font-kerning: 12.0pt;language:en-US;font-style:italic;mso-style-textfill-type:solid; mso-style-textfill-fill-mso-style-textfill-fill-alpha:100.0%font-family:+mn-cs;font-size:100%;color:#C00000;" >determining the effect of any specific exercise on a medical condition.</span></p>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-28374769768075736272011-12-10T05:47:00.000-08:002011-12-10T05:48:48.983-08:00Tis the Season<span class="Apple-style-span" style="font-family: arial, sans-serif; background-color: rgb(255, 255, 255); "><b><span class="Apple-style-span" >Gluten free Gingerbread Cookies</span></b></span><br /><ul style="font-family: arial, sans-serif; font-size: 12px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); "><li><span style="font-size: xx-small; "><em>makes 15-16 cookies (depending on cookie cutter and thickness)</em></span></li><li><span style="font-size: xx-small; "><em>Prep time: 15 minutes</em></span></li><li><span style="font-size: xx-small; "><em>Bake time: 10-15 minutes (depending on thickness</em></span></li></ul><strong style="font-family: arial, sans-serif; font-size: 12px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); "><span style="font-size: small; ">Ingredients </span></strong><br /><ul style="font-family: arial, sans-serif; font-size: 12px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); "><li>1 Cup Almond Meal</li><li>1/2 Cup Coconut flour</li><li>1 tsp. of baking soda</li><li>1 tsp. of baking powder</li><li>1/2 C. Applesauce</li><li>3 Tbs Ground flax seed</li><li>1/2 tsp. gaur gum</li><li>1 Tbsp. apple cider vinegar</li><li>3 tsp. Stevia</li><li>1/3 C. Agave Nectar</li><li>1 tsp. vanilla extract</li><li>1/4 tsp. sea salt</li><li>1/4 tsp. allspice</li><li>1-2 tsp. cinnamon</li><li>1 1/2 tsp. Ginger</li></ul><span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 12px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Directions</span><br /><ol style="font-family: arial, sans-serif; font-size: 12px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); "><li>In one bowl, mix the first 4 ingredients in one bowl</li><li>In another bowl mix the remaining ingredients together using an electric mixer.</li><li>Combine both mixtures together</li><li>Sprinkle a little coconut flour onto part of counter and roll out the dough for desired thickness</li><li>Use cookie cutter or bottom of a cup to cut out your cookie shapes</li><li>Spread on non-stick cookie sheet</li><li>Bake 12-15 minutes depending how thick your cookies are.</li></ol><a href="http://lh3.ggpht.com/-tN3go_jicJU/TuLjOcifgfI/AAAAAAAAKOg/cphH88GCFfs/s1600-h/IMG_5073%25255B1%25255D%25255B3%25255D.jpg" target="_blank" style="color: rgb(17, 85, 204); font-family: arial, sans-serif; font-size: 12px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); "><img alt="IMG_5073[1]" border="0" height="244" src="http://lh4.ggpht.com/-32_QR_raVnk/TuLjPHk9lmI/AAAAAAAAKOo/lqIYD7aOTuo/IMG_5073%25255B1%25255D_thumb.jpg?imgmax=800" title="IMG_5073[1]" width="244" style="border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; background-image: none; border-bottom-style: initial; border-bottom-color: initial; border-left-style: initial; border-left-color: initial; border-right-style: initial; border-right-color: initial; border-top-style: initial; border-top-color: initial; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px; " /></a>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-19029265573313394992011-12-03T15:57:00.000-08:002011-12-03T16:03:14.374-08:00Weekly Workout PlanToday I ran 13.25 miles on my treadmill in the basement. It was AWESOME! I love reading my stack of magazines while listening to the AT40 countdown. It got me thinking about tracking my workouts now that I am able [knock on wood] to resume my high intensity/impact activities more consistently. Here is my plan for the week:<div><br /></div><div>Sunday: stairmill and upper body lifting</div><div>Monday: Spinning and full body lifting</div><div>Tuesday: No Limits Circuit and Strictly Strength classes</div><div>Wednesday: Spinning and Below the Belt classes</div><div>Thursday: run at home and Barbell Strength class</div><div>Friday: Spinning and FIT classes</div><div>Saturday: No Limits Circuit/CORE class</div><div>Sunday: vacay :)</div>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-66124467251455849772011-12-02T14:46:00.000-08:002011-12-02T14:47:06.948-08:00Packages<div style="font-family: 'Times New Roman'; font-size: medium; "><div style="text-align: center; font-family: arial, sans-serif; "><span class="Apple-style-span" style="color: rgb(0, 0, 205); font-size: 24px; font-weight: bold; background-color: rgb(30, 144, 255); ">TruFit and Healthy Haas </span><span class="Apple-style-span" style="font-size: 24px; font-weight: bold; background-color: rgb(30, 144, 255); "><span class="Apple-style-span" >Better Body </span></span><span class="Apple-style-span" style="color: rgb(0, 0, 205); font-size: 24px; font-weight: bold; background-color: rgb(30, 144, 255); ">Package</span></div><div style="text-align: center; font-family: arial, sans-serif; "><span class="Apple-style-span" style="font-size: 18pt; "><span class="Apple-style-span" style="font-weight: bold; background-color: rgb(30, 144, 255); color: rgb(0, 0, 205); ">(call for pricing)</span></span></div><div style="text-align: center; font-family: arial, sans-serif; "><span class="Apple-style-span" style="font-size: 18pt; "><span class="Apple-style-span" style="font-weight: bold; background-color: rgb(30, 144, 255); color: rgb(0, 0, 205); ">Includes: 3 nutrition consults with meal planning, grocery tour, and eating out tips AND 3 in-home training sessions with Jaime Follows, CPT and owner of TruFit!</span></span></div></div><div style="font-family: 'Times New Roman'; font-size: medium; "><span class="Apple-style-span" style="font-size: 18pt; background-color: rgb(255, 218, 185); "><sup><span style="font-weight: bold; "><span class="Apple-style-span" style="color: rgb(128, 0, 0); "><br /></span></span></sup></span></div><div style="font-family: 'Times New Roman'; font-size: medium; "><div style="text-align: center; font-family: arial, sans-serif; "><span class="Apple-style-span" style="font-size: 18pt; background-color: rgb(255, 218, 185); "><span class="Apple-style-span" style="font-weight: bold; color: rgb(0, 100, 0); ">The Healthy [Haas} Fitness [Excellence] Program -- call for pricing!</span></span></div><div style="text-align: center; font-family: arial, sans-serif; "><span class="Apple-style-span" style="font-size: 18pt; background-color: rgb(255, 218, 185); "><span class="Apple-style-span" style="font-weight: bold; color: rgb(0, 100, 0); ">Includes . . . </span></span></div><div style="text-align: center; font-family: arial, sans-serif; "><span class="Apple-style-span" style="font-size: 18pt; background-color: rgb(255, 218, 185); "><span class="Apple-style-span" style="font-weight: bold; color: rgb(0, 100, 0); ">Initial Consult and 2 Follow-up Consults with Jenn Haas, MS, RD; provides weeklong meal plans with recipes, tips for eating out, supplement recommendations, and customized disease treatment and/or prevention plan based on individual needs</span></span></div><div style="text-align: center; font-family: arial, sans-serif; "><span class="Apple-style-span" style="font-size: 18pt; background-color: rgb(255, 218, 185); "><span class="Apple-style-span" style="font-weight: bold; color: rgb(0, 100, 0); ">Fitness Assessment and 2 Customized Workout Plans created by Chris Ridgway, CPT; option for e-mail or phone correspondence</span></span></div><div style="text-align: center; font-family: arial, sans-serif; "><span class="Apple-style-span" style="font-size: 18pt; background-color: rgb(255, 218, 185); "><span class="Apple-style-span" style="font-weight: bold; color: rgb(0, 100, 0); ">This is a great holiday gift idea for your family, friends, or yourself! Give the gift of HEALTH and FITNESS with this unique program. This offer will end come January 1, 2012!</span></span></div><div><span class="Apple-style-span" style="font-size: 18pt; background-color: rgb(255, 218, 185); "><span class="Apple-style-span" style="font-weight: bold; color: rgb(0, 100, 0); "><br /></span></span></div></div>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-45962053299055290762011-12-01T15:38:00.000-08:002011-12-01T15:40:14.627-08:00Meal in Minutes<div>This dinner took 20 minutes and was delicious!</div><div><br /></div><div>Turkey meatloaf with tomato paste, sweet potato and pumpkin pie spice, and steamed green beans:</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyBAwJ94usj3BipQd9X51JEkwbBdlkwVJOpMgW9Pz6MIWwcMrHVMgkmZN4m4r61lUxu_dhinhxmpTtshSx-_uGZrh9N5pYC49J5CdFlPbS9xshF5tFFtt1olNCro83cRaXZwr5btgEmMro/s1600/meatloaf+meal.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 124px; height: 166px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyBAwJ94usj3BipQd9X51JEkwbBdlkwVJOpMgW9Pz6MIWwcMrHVMgkmZN4m4r61lUxu_dhinhxmpTtshSx-_uGZrh9N5pYC49J5CdFlPbS9xshF5tFFtt1olNCro83cRaXZwr5btgEmMro/s320/meatloaf+meal.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5681308609287869378" /></a>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-28538352224854123242011-11-30T14:58:00.000-08:002011-11-30T15:02:52.991-08:00Global Food Market<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiouNKE48nzignEzr0e40TpWlFDwpZ2dmkjG8T2FjW6U3XZRUGkdHYz6w0XtWSi5NOpaQgBGr9EQvrb0nv4RAC_y4lUNODlO7loNcNqL1NFvt3-PZFLlua_GqTAfADXWF0oEwR-JB0hnSMv/s1600/global+food.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiouNKE48nzignEzr0e40TpWlFDwpZ2dmkjG8T2FjW6U3XZRUGkdHYz6w0XtWSi5NOpaQgBGr9EQvrb0nv4RAC_y4lUNODlO7loNcNqL1NFvt3-PZFLlua_GqTAfADXWF0oEwR-JB0hnSMv/s320/global+food.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5680927568506563458" /></a><div><br /></div><div>Which turned into this yummy mug of warmth . . . </div><div><img style="cursor:pointer; cursor:hand;width: 124px; height: 166px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBtyQzkrVhzpFIeBgkdiOeFJsu84P1bXzDbhyphenhyphenJszsQqPuAtNcOKsxJiwFuHLI8fVNFr37GlQMgszi6zwJLQ0McXl1TYa5WZmQK-9ZVk5shhtCKAXQvGPzsjgRB-GcqTNHSdk6FOl0LWgf7/s320/pho+shitake.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5680927570481394370" /></div><div><br /></div><div>I LOVE Pho and this made it super easy to make my own [inexpensive] variation on the classic vietnemese soup. This broth base would be great with sliced green onions and shredded cabbage as well as shrimp, chicken, or lean beef. I am going to be utilizing this gem all winter long!<br />My recent purchase at Global Food market included:<div><br /></div></div>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-32601005385980056022011-11-27T10:43:00.000-08:002011-11-27T10:44:40.300-08:00Holiday Eating Tips, Part 2<span class="Apple-style-span" style="font-size: 13px; line-height: 16px; background-color: rgb(255, 255, 255); ">The holidays are nearly upon us, and we know what that means: lots of not-so-healthy food choices. Instead of the usual healthy holiday eating tips — don’t skip meals, eat slowly, limit your portions, take the focus off food — let’s focus on the good foods that are a part of most holiday dinners that we can enjoy without remorse. (Of course, some may require a few minor alterations.)</span><br /><br /><strong style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Turkey.</strong><br /><span class="Apple-style-span" style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">What’s a Thanksgiving dinner without turkey? Turkey is an excellent source of lean protein, if you pass on the skin. Instead of basting the bird with oil or butter, just spray it with pan spray. Or, cook it in a brown paper bag to keep it nice and moist without all the fat.</span><br /><br /><strong style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Sweet Potatoes.</strong><br /><span class="Apple-style-span" style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">A nutrition superstar! Loaded with antioxidants, like vitamin C and beta-carotene, sweet potatoes are also an excellent source of potassium. Eat the skins and you’ll get lots of fiber, too. Keep this delectable vegetable simple; just bake fresh sweet potatoes and serve. Try to avoid the usual over-processed, too sweet, high-fat sweet potato casserole made with canned sweet potatoes and marshmallow topping.</span><br /><br /><strong style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Mashed Potatoes.</strong><br /><span class="Apple-style-span" style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">I know what you’re thinking: mashed potatoes don’t fall into the healthy food list. But, they can. Potatoes are fat-free; have more potassium than bananas; are high in C and B vitamins; and they are high in fiber when you leave the skin on. Potatoes get a bad name from the stuff (butter, cheese, sour cream, bacon, etc.) that we typically top them with. Try making skin-on mashed potatoes. Scrub potatoes and dice in ¼ to ½ inch pieces. Cook until tender. Drain well and mash with reduced sodium chicken broth, instead of milk and butter. Or, use low-fat milk and just a small amount of butter. Season to taste.</span><br /><br /><strong style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Green Beans.</strong><br /><span class="Apple-style-span" style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Green beans are an excellent source of vitamin C. They also are a good source of vitamin A, fiber, potassium and folate. Try them steamed and sprinkled with slivered almonds. If you must have the green bean casserole, make it with lower fat versions of the typical ingredients.</span><br /><br /><strong style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Brussels Sprouts.</strong><br /><span class="Apple-style-span" style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Perhaps they are not on everyone’s holiday table, but they should be. Brussels sprouts are a nutrition powerhouse, containing anticancer phytochemicals, as well as being an excellent source of vitamin C, vitamin A, potassium and fiber. My favorite way to fix them is to simply drizzle them with olive oil and roast in a hot oven until tender. Sprinkle with a little salt and pepper, and you’re done.</span><br /><br /><strong style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Cranberries.</strong><br /><span class="Apple-style-span" style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Cranberries are packed with vitamin C and have a fair amount of fiber. They also contain antioxidants that can help prevent urinary tract infections. Ditch the canned sauce, though. This is often high in sugar. Instead, cook your own berries and grind or chop them along with other fruit to make a refreshingly sweet-tart salad.</span><br /><br /><strong style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Pumpkin.</strong><br /><span class="Apple-style-span" style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); ">Pumpkin is rich in vitamin A and fiber. Pumpkin by itself is a low-calorie food. Too often, though, the only way we eat it is to mix it with eggs, sugar and evaporated milk and bake it in a pie. You can lighten up your pie recipe by using skim evaporated milk, cutting the sugar by 1/3 to ½ cup, and using a graham cracker or low-fat crust. Keep the whipped cream topping to a small amount or skip it. Keep canned pumpkin on hand all year and use it to make low-fat muffins. Just mix a cake or brownie mix (any flavor) with a can of pumpkin. Nothing else. Mix well and bake as muffins. You can add spices, nuts or fruit, if desired.</span><div><span class="Apple-style-span" style="font-size: 13px; line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); "><br /></span></div><div><a rel="item-license" href="http://www.gatehousemedia.com/terms_of_use" title="Copyright 2011 Serving Missouri's Lake of the Ozarks region including Osage Beach, Camdenton, Lake Ozark, Eldon and Sunrise Beach. Some rights reserved" style="color: rgb(0, 0, 0); line-height: 16px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); font-size: 11px; ">Copyright 2011 Serving Missouri's Lake of the Ozarks region including Osage Beach, Camdenton, Lake Ozark, Eldon and Sunrise Beach. Some rights reserved</a></div>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-86295374885404386952011-11-20T15:41:00.001-08:002011-11-20T15:47:20.230-08:00Indian Made Easy<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ33AS1Mc0xOYyzC2dIrfx9nI6YLS_kmdONyVyPE3kYeCpul58bxXRR11nLBpGv5QElkMEezwdC-IXdKuHuhLnWyRo2DiwNHWot4Zqf2lsDYc0UPwmG2KjPvybJZKITwKcihGW2eFYffPi/s1600/tandoori+chix+and+wild+rice.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 124px; height: 166px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ33AS1Mc0xOYyzC2dIrfx9nI6YLS_kmdONyVyPE3kYeCpul58bxXRR11nLBpGv5QElkMEezwdC-IXdKuHuhLnWyRo2DiwNHWot4Zqf2lsDYc0UPwmG2KjPvybJZKITwKcihGW2eFYffPi/s320/tandoori+chix+and+wild+rice.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5677227285790338530" /></a><br /><div><br /></div><div><b><i><span class="Apple-style-span" >Tandoori chicken with wild rice</span></i></b></div><div><br /></div><div>I was inspired to make this dish after watching "The Best Thing I Ever Made" and witnessed Aarti's Indian-inspired version of this classic. I made it easier (being that I do not own a spice grinder nor did I have the 23 spices needed for the spice blend on hand)-- Global Foods Market sells the Tandoori spice blend that I added to 1 cup of 0%Fage yogurt and coated the diced chicken, marinated all day, and baked at 350 degrees for 20 minutes. Served alongside a simple wild rice blend in my rice cooker (since I have a history of burning grains) to a perfect al dente chew. The verdict: spicy but definitely flavorful. Director Doc cleaned his plate-- always a good sign-- I didn't love it but will play around with the proportion of spices to yogurt and maybe even try a stove top cooking approach. Certainly cheaper than takeout @ $3.30/serving. I also served a simple romaine salad with dried cranberries and diced orange peppers (unpictured). </div>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-9201784766064572852011-11-16T13:34:00.000-08:002011-11-16T13:40:55.226-08:00Healthy Holiday Eating Tips<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); ">Below are “13 Ways To Healthier Holiday Meals:”</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">H </b></span>ave low fat /low carb pre-dinner snacks such as raw veggies to munch on.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">A</b></span> void eating the turkey skin, which provides half of the fat in one serving of poultry.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">P </b></span>lan ahead to make sure you are not starving all day and then overindulging at the holiday meal.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">P</b></span> ractice portion control and limit seconds.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">Y </b></span>ams and sweet potatoes can be prepared without margarine and avoid the marshmallow topping.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">H </b></span>ave spray olive oil available for rolls and steamed veggies.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">O </b></span>verfill your plate with veggies and leave only a small space for higher fat/higher “carb” foods.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">L </b></span>eave the leftovers for someone else-eating the extras for 2 weeks won’t help your waistline.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">I </b></span>nclude green vegetables as half of your plate and the rest can be comprised of your favorite seasonal dishes.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">D </b></span>ownsize your dinnerware; use small plates.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">A</b> </span>llow your food to “breathe;” don’t pile food high on your plate.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">Y</b> </span>olks can be removed from boiled eggs to decrease fat in the cornbread dressing.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: large; "><b style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">S</b></span> ubstitute low-fat/reduced- carbohydrate ingredients as often as possible.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "> </p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-size: 12px; font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto; background-color: rgb(251, 251, 251); "><b><br /></b></p>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0tag:blogger.com,1999:blog-7670588703852426765.post-52536105614837975432011-11-15T15:24:00.000-08:002011-11-15T15:42:11.761-08:00The Zija Builder System<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGZveQIjtQTeClO84Pu58jzgWeeBjoPRxqTXz4E8JBgr5PZxvXYN11ASbJljEuu1VvQcPZVLxR9H-d1_AVMi92KH2BCFAMEWJmf-jMoH9UKtaykk8UVtGZSgOa7U_sxhxKtTt4La8LE0tI/s1600/IMG_7070%255B1%255D.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 320px; height: 238px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGZveQIjtQTeClO84Pu58jzgWeeBjoPRxqTXz4E8JBgr5PZxvXYN11ASbJljEuu1VvQcPZVLxR9H-d1_AVMi92KH2BCFAMEWJmf-jMoH9UKtaykk8UVtGZSgOa7U_sxhxKtTt4La8LE0tI/s320/IMG_7070%255B1%255D.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5675368079819867666" /></a><br /><div><br /></div><div>My Zija builder pack came yesterday. Yay!</div><div><br /></div><div>I have been using the Smart Mix daily for the past 10 days and have noticed a significant improvement in my skin, mood, and energy level/improved workout recovery. Moringa is a truly unique plant that has the complete micronutrient panel and all of the essential amino acids in addition to omega-3 fatty acids, polyphenols, and lutein. It reduced inflammatory responses that occur in our body daily, and this means that it can improve a wide variety of medical conditions (from reducing blood pressure, to improving arthritis, and optimizing metabolism). The XM+ is great for providing a little extra energy with ginseng. The XM/AM capsule has chromium, natural caffeine, and a proprietary blend that maximizes metabolism and fat-burning capabilities of the body. The XM/PM has helped Director Doc fall asleep and has improved the overall quality of that sleep when used in conjunction with the Zija tea. I am excited to try the skincare line next. I urge anyone reading this post to contact me if you are interested in learning about how Zija can benefit you. I would be happy to give you samples and see for yourself. This is a fabulous product!!</div><div><br /></div><div>Thought of the day:</div><div><img src="http://www.healthytippingpoint.com/wp-content/uploads/2011/11/lifelovequotes_thumb.jpg" alt="life,love,quotes" /></div>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com1tag:blogger.com,1999:blog-7670588703852426765.post-41872452788359243862011-11-11T09:30:00.000-08:002011-11-11T09:32:33.390-08:00Get Kids [and husbands] to Eat Vegetables!<p style="font-family: arial, sans-serif; font-size: 13px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><span class="Apple-style-span" ><em><span style="font-size: 10pt; line-height: 19px; "> </span></em><strong><i><span style="font-size: 11pt; line-height: 22px; ">"</span></i></strong><strong><span style="font-size: 11pt; line-height: 22px; font-family: 'Book Antiqua', serif; ">Good food is wise medicine."</span></strong><span style="font-size: 10pt; line-height: 19px; font-family: 'Book Antiqua', serif; "><u></u><u></u></span></span></p><p style="font-family: arial, sans-serif; font-size: 13px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><span style="font-size: 10pt; line-height: 19px; font-family: 'Book Antiqua', serif; "><span class="Apple-style-span" > ~Alison Levitt M.D., Doctor in the Kitchen</span></span></p><p style="font-family: arial, sans-serif; font-size: 13px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><span style="font-size: 10pt; line-height: 19px; font-family: 'Book Antiqua', serif; color: rgb(102, 102, 102); "><br /></span></p><p style="font-family: arial, sans-serif; font-size: 13px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><span style="font-size: 10pt; line-height: 19px; font-family: 'Book Antiqua', serif; color: rgb(102, 102, 102); "><br /></span></p><p style="font-family: arial, sans-serif; font-size: 13px; text-align: -webkit-auto; background-color: rgb(255, 255, 255); margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "></p><table border="0" cellspacing="0" cellpadding="0" width="100%" style="color: rgb(0, 0, 0); font-size: 13px; width: 598px; "><tbody><tr style="min-height: 15pt; "><td width="100%" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; width: 590px; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(137, 114, 91); padding-top: 1.5pt; padding-right: 1.5pt; padding-bottom: 1.5pt; padding-left: 4.5pt; min-height: 15pt; "><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; "><strong><span style="color: white; ">How to Get Kids to Eat Vegetables</span></strong><span style="color: white; "><u></u><u></u></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; "><strong><span style="font-size: 10pt; color: white; ">~ Tips from The No-Cry Picky Eater Solution </span></strong><span style="font-size: 10pt; color: white; "> <u></u><u></u></span></p></td></tr><tr><td width="100%" valign="top" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; width: 588px; padding-top: 3.75pt; padding-right: 3.75pt; padding-bottom: 3.75pt; padding-left: 3.75pt; "><div><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; text-align: justify; "><span style="font-size: 10pt; font-family: 'Book Antiqua', serif; "> </span><span style="font-size: 10pt; font-family: 'Book Antiqua', serif; color: rgb(102, 102, 102); "><u></u><u></u></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; text-align: justify; "><span style="font-size: 10pt; font-family: 'Book Antiqua', serif; "> </span><span style="font-size: 10pt; font-family: 'Book Antiqua', serif; color: rgb(102, 102, 102); "><u></u><u></u></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><u></u><img width="190" height="284" align="right" vspace="5" alt="No Cry Picky Eater Solution cover" name="133933bb41205821_ACCOUNT.IMAGE.28" /><u></u><span style="line-height: 19px; font-family: 'Book Antiqua', serif; "><span class="Apple-style-span" >Over 65% of parents report problems getting their children to eat vegetables. Kids should eat 3-5 servings per day, but a third of kids don't eat a single serving of vegetables on a given day. There are easy ways to encourage your kids to eat -- and enjoy! -- vegetables. Try some of these tips.<br /> <u></u><u></u></span></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><span class="Apple-style-span" ><strong><span style="line-height: 19px; font-family: 'Book Antiqua', serif; ">~ Put vegetables on a pedestal.</span></strong><span style="line-height: 19px; font-family: 'Book Antiqua', serif; "><br />It's an odd fact that while vegetables are a healthy cornerstone of any diet, they are usually relegated to a back corner side dish. While interesting recipes appear for main dishes, the vegetables are often steamed or boiled in a routinely boring presentation. Start treating vegetables as the star of the meal and your kids will too.<br /> <u></u><u></u></span></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><span class="Apple-style-span" ><strong><span style="line-height: 19px; font-family: 'Book Antiqua', serif; ">~ Name the star of the show.</span></strong><span style="line-height: 19px; font-family: 'Book Antiqua', serif; "><br />Vegetables rarely get the spotlight. When kids ask, "what's for dinner?" we name the meat and starch - "Chicken and rice" or "Steak and potatoes" and don't even mention the vegetables. From now on, name the veggies first. Create a fun name for the vegetable of the day you can help your children view them in a different light. So, what's for dinner? "We're having Brilliant Bunches of Broccoli along with chicken and rice."<br /><br /> <strong>~ Search out new recipes for veggies.</strong><br />Try stir-frying a mix of veggies with olive oil to give them an attractive presentation and a unique flavor. Add a sprinkling of nuts or seeds or a dribble of sauce. Mix two or even three kinds of vegetables together for a colorful dish.<u></u><u></u></span></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><span style="line-height: 19px; font-family: 'Book Antiqua', serif; "><span class="Apple-style-span" ><br /><strong>~ Get artistic.</strong><br />It can be fun to serve vegetables in interesting containers or arranged colorfully in patterns or shapes<u></u><u></u></span></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><span style="line-height: 19px; font-family: 'Book Antiqua', serif; "><span class="Apple-style-span" ><br /><strong>~ Let them dip 'em.</strong><br />Serve a platter of raw veggies with dipping sauce such as ranch dressing, yogurt or hummus Kids often prefer raw vegetables over cooked, especially if they can dip.<u></u><u></u></span></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><span style="line-height: 19px; font-family: 'Book Antiqua', serif; "><span class="Apple-style-span" ><br /><strong>~ Give kids a choice.</strong><u></u><u></u></span></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><span style="line-height: 19px; font-family: 'Book Antiqua', serif; "><span class="Apple-style-span" >Routinely serve two vegetables at dinner so that you double the chance your child will eat at least one. Plus, seeing two vegetables will build an expectation that vegetables are important.<u></u><u></u></span></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; "><span style="line-height: 19px; font-family: 'Book Antiqua', serif; "><span class="Apple-style-span" ><br /><strong>~ Get sneaky.</strong><br />While you are teaching your child about nutrition, go ahead and hide some vegetables within other recipes to up your child's daily quota. It's easy to add chopped spinach to hamburgers, pureed squash into macaroni and cheese, crushed cauliflower into mashed potatoes, or bits of carrots and broccoli into spaghetti sauce. That way your kids get the benefits of vegetables no matter what.<u></u><u></u></span></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; line-height: 19px; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: white; background-position: initial initial; background-repeat: initial initial; "><span style="line-height: 19px; font-family: 'Book Antiqua', serif; "><span class="Apple-style-span" > </span><span class="Apple-style-span" ><u></u><u></u></span></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; "><span style="font-size: 10pt; font-family: 'Book Antiqua', serif; ">~~~~ <u></u><u></u></span></p><p style="margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; "><span class="Apple-style-span" style="font-weight: bold; "><br /></span></p><div style="text-align: left; "><span class="Apple-style-span" style="font-weight: bold; "><span style="font-weight: normal; "><span class="Apple-style-span" >Excerpted from <strong><i>The No-Cry Picky Eater Solution </i></strong><strong>(McGraw-Hill) by Elizabeth Pantley</strong></span></span></span></div><p></p><p style="text-align: left;margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; "><span class="Apple-style-span" ><span style="font-family: 'Book Antiqua', serif; "> </span><span style="font-family: 'Book Antiqua', serif; "><u></u><u></u></span></span></p><p style="text-align: left;margin-top: 0in; margin-right: 0in; margin-left: 0in; margin-bottom: 0.0001pt; "><strong><span style="font-family: 'Book Antiqua', serif; "><span class="Apple-style-span" >To receive a set of parenting articles at no charge send a request to <a href="mailto:elizabeth@pantley.com" target="_blank">elizabeth@pantley.com</a> </span></span></strong></p></div></td></tr></tbody></table><p></p>Jennhttp://www.blogger.com/profile/02915310061546662633noreply@blogger.com0