Friday, June 29, 2012

Fantastic Food Friday


Grilled Halibut with Mango-Avocado Salsa

 

Ingredients
  • 1 medium ripe avocado, peeled and cut into 1/2" dice
  • 1 medium ripe mango, peeled and cut into 1/2" dice
  • 1 cup cherry tomatoes, quartered
  • 4 large fresh basil leaves, thinly sliced
  • 3 tablespoons extra-virgin olive oil, divided, plus more for brushing
  • 3 tablespoons fresh lime juice, divided
  • Kosher salt and freshly ground black pepper
  • 4 6-ounce halibut or mahi-mahi fillets
  • 4 lime wedges

 

Preparation

  • Prepare a grill to medium-high heat. Gently combine the avocado, mango, tomatoes, basil, 1 tablespoon oil, and 1 tablespoon lime juice in a large mixing bowl. Season salsa to taste with salt and pepper and set aside at room temperature, gently tossing occasionally.
  • Place fish fillets in a 13x9x2" glass baking dish. Drizzle remaining 2 tablespoon oil and 2 tablespoon lime juice over. Season fish with salt and pepper. Let marinate at room temperature for 10 minutes, turning fish occasionally.
  • Brush grill rack with oil. Grill fish until just opaque in center, about 5 minutes per side. Transfer to plates. Spoon mango-avocado salsa over fish. Squeeze a lime wedge over each and serve.

Read More http://www.bonappetit.com/recipes/2011/06/grilled-halibut-with-mango-avocado-salsa#ixzz1zCLlNnvu Pin It

Wednesday, June 27, 2012

Wednesday Wisdom

There’s been an explosion of Kale related information published lately but why? What’s the deal? There’s almost an unspoken myth that’s been formed around this elusive (to most) vegetable. Today we’re going to pull back the curtain.

What is Kale?

“One part leafy green, one part super-food, and one part feared vegetable.”
While Kale looks like collard greens it’s more closely related to veggies like broccoli, cauliflower, and brussel sprouts. But that’s not nearly as interesting as it’s nutritional value. This stuff is potently nutritous.

Nutritional Value

Here’s the nutritional spectrum just 1 cup of cooked Kale gives us (showed in % of recommended daily value):
vitamin K – 1327.6%
vitamin A – 354.1%
vitamin C – 88.8%
manganese – 27%
dietary fiber – 10.4%
copper – 10%
tryptophan – 9.3%
calcium – 9.3%
potassium – 8.4%
iron – 6.5%
magnesium – 5.8%
vitamin E – 5.5%
omega 3 fatty acids – 5.4%
vitamin B2 (riboflavin) – 5.2%
protein – 4.9%
vitamin B1 (thiamin) – 4.6%
folate – 4.2%
phosphorus – 3.6%
vitamin B3 (niacin) – 3.2%
Calories (36) – 2

All of his nutrition adds up to an amazing buffet of potential health benefits like:
  • Cancer Preventative
  • Lowered Risk of Chronic Inflammation Conditions
  • Heart Disease Preventative
  • Stroke Preventative
  • Body Weight Management (maintaining weight as well as losing it)
That’s an incredible amount of nutrition and health benefits from just one little plant. It’s almost like nature’s version of a multivitamin.

Bite Sized Tip

There are alot of ways to eat Kale. Find what works best for you by trying it in various forms. You can use it to make fresh juice (a personal fave), chop, saute and add to home made pizza, or saute with garlic and lemon juice and mix with Quinoa or a side dish. No matter how you cut it this stuff will help improve your health.

Pinned Image


Happy Wednesday !!

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Monday, June 25, 2012

Motivational Monday

Motivational Monday…       
Happy Monday!
We have approached yet another week…and hopefully you are one week CLOSER to reaching your goals!
Take it week by week!
Tracking your goals each week should be an exciting things to see how you have changed over the duration of your health and fitness journey.
For those of you who have recently started…it is OK! Give it a few weeks and you WILL start to see the results of your hard work!
Make GOOD food choices. Do GREAT work at camp!







Happy Monday!
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Friday, June 22, 2012

Fantastic Food Friday

Feeling toxic?  Do you ever experience that "yuck" feeling after overindulging on salty, sugary, fatty foods while on vacation or after a weekend splurge?  I don't know about you, but during these times, I can almost hear my body begging for a healthy salad.  Listen to your body and harness the cleansing, invigorating power of nutrient-rich food to give your body the break it needs -- to recover from what it doesn't.  Mix up a big batch of this cleansing salad courtesy of Whole Living Magazine, and enjoy the energy payoff you get from true food fuel. 


Beet, Avocado and Arugula Salad with Sunflower Seeds



  • For the Big Batch

    • 2 beets, peeled and grated or thinly sliced
    • 4 stalks celery, thinly sliced
    • 1 English cucumber, seeded, thinly sliced
    • 2 scallions (green parts only), thinly sliced
  • For Each Serving

    • 1 packed cup baby arugula
    • 2 tablespoons extra-virgin olive oil
    • 2 tablespoons lemon juice
    • Coarse salt and freshly ground black pepper
    • 1/2 avocado, diced
    • 3 tablespoons sunflower seeds, toasted

Directions

  1. In a large bowl, toss beets, celery, cucumber, and scallions.
  2. To serve, toss 2 cups slaw with arugula, oil, and lemon juice. Season with salt and pepper. Top with avocado and seeds.
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Wednesday, June 20, 2012

Wednesday Wisdom

There are a few things you can do for yourselves that will easily improve your health, confidence, appearance and overall well being. Here are five things you should do for yourself starting right now!
  1. Drink more water. Yes, we’ve heard this one over and over again and it’s absolutely true. Keeping yourself hydrated, especially in the summer months, will improve your skin and make you feel better. Best of all – it’s absolutely free!!
  2. Wear sunscreen. Do you want to improve your skin tone, keep yourself healthier, and help ward off skin cancer? Wear sunscreen everyday, even when it’s cloudy. Make sure you touch up your face throughout the day – I like to use a powder sunscreen so I don’t mess up my makeup. When spending the day outside, wear a fashionable sun hat to further protect your face, and your hair.
  3. Get a proper bra fitting. We’ve all heard the stat that most women are wearing the wrong bra size. What are you waiting for? Go to a shop like Nordstrom or Victoria Secrets and have them measure you. You’ll be amazed at how different you can look.  . 
  4. Get a complete physical every year. Yes, you are probably busy enough running to and from doctor appointments for your kids. But you need to keep yourself healthy too! An annual physical, including pap, bloodwork, and skin check, is essential to maintaining a healthy life. Get a flu shot too – I skipped one a few years ago and ended up in bed with the flu for over a week!
Happy Wednesday!!



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Monday, June 18, 2012

Motivational Monday




Fitness and exercise goals are always a hot topic, promises of self-improvement are renewed and schedules are stretched to make time for working out. Everyday excuses are the most common obstacles to working out. For practically every hour of the day, there will be something more tempting than exercise. Knowing this fact is half of the battle. Knowing how to deal with excuses is the other half. Most excuses are merely distractions that can be ignored if you have a plan and the skills to stick to it.

Excuse #1: I don’t want to get out of bed this morning.

Busted: As long as you’ve had a decent night of sleep (about 6-8 hours) getting up and moving is a great way to start your day. Plan to workout the night before and leave your shoes and workout clothes out so you see them when you wake up. A small breakfast snack is a good way to jumpstart your metabolism so you can more effectively fuel exercise and burn calories.  Try any of these and see what works for you: 1 slice of toast, one half cup of yogurt, a handful of cereal, a small fruit or even a half cup of fruit juice.

Excuse #2: I’d rather go to lunch with my friends.

Busted: Socializing is an important part of wellness, but allowing it to interfere with your fitness plan is detrimental in the long run. We are all creatures of habit and one cancelled workout usually leads to a few more. Lunch with friends almost always beats working out in terms of immediate entertainment value, but commitment to exercise pays off when your consistency leads to results. Invite your friends to camp with you – they’ll appreciate the support.

Excuse #3: I’m way too swamped to exercise today.

Busted: Exercise often seems like less of a priority when other things fill your schedule. That’s why your daily workout should be planned first and not negotiated away. You may need to decrease your workout time or exercise at home, but crossing exercise off your list is not the answer.

Excuse #4: I’m too tired to workout.

Busted: A long day can certainly wear you out, but exercise can be just the thing to recharge your battery. Plan a workout by trying an evening or early morning boot camp class. More often than not, once you get started you will end up having more energy.

Excuse #5: I’ve got a cold.

Busted: If you have a cold with mild symptoms above your neck (sniffles, sneezing or sore throat) exercise is safe to do. Though scaling back the time and intensity is a good idea. If the cold is below your neck (with fever, body ache, fatigue, congestion or cough), working out is not recommended. If exercise makes you feel worse then rest is indicated.

Excuse #6: I feel too fat to workout.

Busted: Body image is real and negative feelings can hinder motivation. The key is to remember that exercise is the solution not the problem. Working out burns calories and builds muscle to lower body fat and it makes you feel better about everything – including your body!

Excuse #7: I don’t have a thing to wear when I workout.

Busted: As long as you’ve got freedom of movement, the support you need and breathable clothes, it doesn’t matter what you wear to workout. Your fitness plan should not hinge on what’s in the laundry. If you don’t like your exercise clothes, get some new ones. (Help the economy as well as your fitness.)

Excuse #8: I’m just not motivated today.

Busted: You don’t need to be motivated for a full workout to get started. Like any other task, break it down and do one thing at a time. Change your clothes, pack for boot camp, get anything else you need (towel, music, keys, wallet, bag), go to camp, warm-up, take one exercise at a time, cool-down, and get back to your day feeling refreshed.


Happy Monday!!

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Friday, June 8, 2012

Fantastic Food Friday

Beans -- The Protein-Rich Superfood

Beans are a key ingredient in the diets of millions of people worldwide, but what makes them such a healthy choice?   
  • Protein - 7 to 10 grams per serving on average 
  • Fiber -  One cup of cooked beans (or two-thirds of a can) provides about 12 grams of fiber -- nearly half the recommended daily dose of 21 to 25 grams per day for adult women.  A recent study found that bean eaters weigh, on average 7 pounds less and have slimmer waists than their bean-avoiding counterparts.  High fiber content keeps you feeling fuller, longer. 
  • Antioxidants - Protect against Parkinson's and Alzheimer's 
  • Heart Healthy - According to the Archives of Internal Medicine, people who eat beans four times a week are 22 percent less likely to have heart disease than those who eat them once a week or not at all.
 Southwestern Black Bean Salad from skinnytaste.com

Servings: 12 Size: 1/2 cup Calories: 106 • Fat: 6.0 g • Protein: 3.2 g • Carb: 13.0 g • Fiber: 3.6 g 
• Sugar: 1.2 g • Sodium: 137.8 mg

 

Ingredients:
  • 1 15.5 oz can black beans, rinsed and drained
  • 9 oz frozen corn, thawed
  • 1 tomato, chopped
  • 1 small hass avocado, diced
  • 1/4 cup red onion, chopped
  • 1 scallion, chopped
  • 1 lime, juice of
  • 3 tbsp extra virgin olive oil
  • 1 tbsp cilantro
  • salt and fresh pepper
Directions:
Combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Mix with lime juice and olive oil. Marinate in the refrigerator 30 minutes. Add avocado before serving. Pin It

Wednesday, June 6, 2012

Wednesday Wisdom

Just because your new workout program didn't give you the body of a champion during the first three weeks, doesn't mean it's not working. Health and fitness are lifelong endeavors there are no quick fixes here, so be patient and give your new program the time it requires to get you some appreciable results.

~ Sean Keats


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Monday, June 4, 2012

Motivational Monday

Live at your edge!  Being uncomfortable is where you will find your potential and make an impact.  We are all afraid of something, but fear is not a reason to avoid things, it's a reason to challenge them. 

The fear of failure is something common between most people, but playing it safe has risks as well.  If you never dare to fail, you limit the height of your success.  With failure comes opportunities to learn and to recover.  Try the following to put the risk and reward in perspective and help you overcome your fear:

1.  Put the Worst Case Scenario in Perspective - Sometimes we lose sight of what the risk really is and once it's in perspective, it doesn't seem as bad.

2.  Make a Contingency Plan - So what if you do fail, what happens?  What will you need to do next?  What does failure mean? 

3.  Consider the Cost of Missed Opportunities - If you don't try, you can never succeed.

4.  Take the Power out of Fear by Understanding it - What are you really afraid of?

5.  Understand the Benefits of Failure - There are always as many, if not more, lessons in our failures than in our success.

6.  Build Your Confidence by Starting with Small Steps and Building Up - If you're afraid of heights, try jumping off a small mound.  You'll realize it's not as bad as you thought, so you can try a bigger one and then a bigger one.  By taking on your fears in smaller steps, you break down the fear, bit by bit.

7.  Leave Yourself No Choice but to Follow Through - Register for that race, sign up for that exam.  When you leave yourself no option but to try, it becomes a less frightening choice.


Whether it's in fitness, adventure, academics, or something completely different, I challenge you to find something you fear and take it on - you'll be happy you did!!!
  




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Friday, June 1, 2012

Fantastic Food Friday


Want to know a secret weapon in holding off hunger and cravings and feeling fuller, longer?  It's fiber!    High-fiber foods, like whole grains, fruits and veggies, legumes and beans, are digested more slowly, keeping you feeling full.  Experts recommend that we get 25-30 grams daily.  That's 1 gram of fiber for every 100 calories you eat.  How does your daily intake measure up?  Here are a few tips for getting in your daily fiber fix.

BEANS - Rich in fiber and protein.  Plan meals around bean dishes.  Add to salads and soups.

GRAINS - Be on the lookout for 100% whole wheat or whole-grain bread.  Check fiber grams.

FRUIT - Choose a piece of fresh fruit over drinking juice or opt for dried fruit as a snack.

VEGGIES - Put away the peeler!  After a careful washing, eat your vegetables skin-on for an added fiber boost.

BREAKFAST MAKEOVER - Mix a high-fiber cereal (meaning min of 5 grams of fiber per serving) with your regular brand and top with fresh fruit.

With 6 grams of fiber per serving, today's fantastic recipe is all about  fiber-filled flavor.


Crunchy Jicama and Mango Salad with Chile and Lime
  • 1 medium jicama (about 1 pound)
  • 2 small cucumbers
  • 3 medium mangoes
  • 1/4 cup roughly chopped cilantro leaves, plus sprigs, for garnish
  • 2 teaspoons powdered dried chile - any medium heat kind is fine
  • 2 limes, juiced
  • Kosher salt

 

Directions

Peel and cut the jicama into long thin strips. Slice the cucumbers in half, scoop out the seeds and then cut into strips similar in size to the jicama strips. Peel the mangoes, cut the cheeks off, then slice into wedges. Combine all the ingredients in a large mixing bowl with the chopped cilantro, powdered chile and lime juice. When ready to serve, season with a little salt and garnish with fresh cilantro sprigs.

SERVINGS: 6 (APPETIZER); Calories: 107; Total Fat 0.5 grams; Saturated Fat: 0 grams; Protein: 2 grams; Total carbohydrates: 27 grams; Sugar: 18 grams Fiber: 6 grams; Cholesterol: 0 milligrams; Sodium: 103 milligrams

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