7 Quick, Everyday, Easy Health Tips... Part 1

I'm going to keep it simple tonight. Understanding that if you are reading this blog, you are likely looking to find a few tips here and there that you can implement into your every day life. Here are 7 of my best tips for being healthy every day.  I labeled it "part 1" because I plan to make this a series. Enjoy!

1. Buy lemons. I start most days with a glass of lemon water, it revs metabolism and is great for the digestive track.  To make it easy: Slice and put in a baggy for the week.  I also use the slices for dressing, etc. throughout the week.

2.Make your friends a priority and have fun. Do I need to explain this? Probably not, but laughter and close relationships result in a longer life span, greater confidence, and (of course) overall happiness. My friends mean the world to me.

3. Work out at least 4 times per week. Mix it up and find what you love. If you don't work out, start. Period. Get off your ass! Start with 2 days. If you work out 2 days, add a day, and so on.  I simply do not understand  how people can care so much about a their car; making sure it has the premium gas, the oil is changed on time, and scrapes are fixed immediately. Yet, they don't work out.  Your body is your machine, use it or watch it deteriorate.  I know, I'm being aggressive, but, it's so important. Start with going for walks and build up from there. I'm not telling you to jump into a boxing class or run a half marathon right away. Get up, walk, lift, do jumping jacks, run up and down your stairs 10 times, etc.  Start small and build up.

4. Save the Drama for your Mama. Have a rough morning? Annoyed with traffic, your boss, your neighbor? Leave it off facebook and don't complain.  First, no one wants to see it. Second, and more importantly, people start commenting and then you are reminded of your shitty morning.  Just move on... and remember "This too, shall pass". Before you know it, your day will probably have turned around and you won't be stressing and miserable all day (relating it back to health ;)

5. Indulge a little bit. The healthiest people I know never deprive themselves.  They eat healthy most of the time and truly enjoy food. And, they never beat themselves up for it.  I eat frozen yogurt or a piece of dark chocolate almost every night after dinner.  Just make sure whatever it is, is in a rational serving and isn't loaded with fake chemicals.

6. Eat the healthiest at work.  My cousin, Jenn and I talk about this all the time.  Why in the world would we eat unhealthy at work? 1) I like to indulge when I'm out to eat with my friends or on the weekends... not at work. 2) Unhealthy food leaves me feeling lethargic and ready for a nap.  That is no way to spend the work day.  Pack a lunch or order healthy meals.  Bring snacks such as fruit, nonfat greek yogurt, and almonds.  This should be easy.

7. Drink your coffee.  Who is spreading the nasty rumor that coffee is bad for you? It isn't.  Coffee is loaded with antioxidants and a caffeine boost gets your body revved up.  Just don't load it up with tons of cream and sugar.  Keep it simple... two tsps should be fine.  And, try not to drink more than 2 cups per day.  Caffeine overload can have negative side effects.  Plus, a cup before a workout has been proven to increase athletic performance.  Yes!

Have an awesome week!

Simple Summer Seafood Salads

I know, I know, I have a thing for alliteration.  Anywayyyy, I was thinking my next blog post would be about the Olympics, since, if you're friends with me, you know, I am obsessed. Completely obsessed. Athletes in all of their glory, on top of the world. The world's greatest coming together for healthy competition and creating a sense of unity across the world.  It's incredible to me how it all comes together and I love every second of it. But, I think I need to gather my thoughts and wait for the closing ceremony before I share all of my views on it.  

Moving on, the last two days I've surprised myself with colorful, healthy, and tasty salads that are perfect for summer.  As usual, I encourage you to use these meals as inspiration, swap out proteins and/or add in other flavors that you love... unlike baking, there's no need to get specific when you 'cook & create' a meal. And so, I share...

Spinach Salad with Lemon Shrimp & Feta

Need:

- Large uncooked shrimp (1/4lb for 1: 1/2 lb for 2)

- Baby spinach

- Summer Squash 

- Feta

- Lemon

- Grape tomatoes (handful)

- 1/3 avocado

- Few walnuts, chopped

- Extra virgin o/o (healthy tbs)

- Salt, crushed red pepper

How:

- Peel and de-vein the shrimp, toss in o/o, lemon, and salt - put aside (you don't want to be peeling while you're eating - take off the whole shell! - you'll thank me later - this is something I also recommend doing for shrimp cocktail - your guests will thank you)

- Turn on grill or heat up grill pan on medium heat 

- Chop vegetables/walnuts  and arrange over spinach

- Throw shrimp on grill and keep your eye on it - they cook up very fast and you don't want to overcook - they get chewy (couple minutes each side max)

- Add a few tsps of feta

- Add grilled shrimp and toss with o/o and lemon

Mustard & Brown Sugar Crusted Salmon over Fig Spinach Salad

Few things to share about this before I provide the recipe: 1) My mom has always been way ahead of the game when it comes to healthy eating.  She used to prepare salmon this way for our family back in high school (only she'd pair it with a starch and a veggie) and I fell in love with salmon.  To the point that I'd ask for it all the time and she thought I was crazy because she couldn't believe someone could like salmon that much.  The glaze I made for this is similar to hers but I know I'm missing some ingredients.  You cannot go wrong with this glaze - promise. Maybe she'll share it on fb when I post. 2) I love figs and the best way to serve them is wrapped in prosciutto and drizzled with honey and a little gorgonzola cheese.  Seriously delicious - salty sweet.  When you see fresh figs - buy them. You won't regret it.

Moving on... 

Need:

- Wild salmon (no farm raised!) (size of palm of hand for each)

- Figs (2-4)

- Grape tomatoes (handful)

- Spinach

- Mozzarella (1oz for 1, 2 oz for 2)

- Walnuts (5)

Glaze/dressing ingredients: 

- Equal parts whole grain mustard, lemon, brown sugar, organic maple syrup, extra v/o/o, red wine vinegar

How:

- Arrange spinach and chopped veggies, figs, mozz, walnuts on plate

- Brush salmon with extra v/o/o and place top down on grill pan (if you have a grill you can skip this step and just grill it)

- While this is happening make the glaze: Mix  stone ground mustard (tsp), organic maple syrup (1.5 tsp), brown sugar (tsp), pinch of salt 

- Brush onto seared side of salmon and throw in the over on 400 for a few more minutes (sorry I dont pay attention to how long - I guess- you'll learn to cook this way though!)

- While it's in the oven, use the leftover from the glaze and add in o/o, lemon, a drizzle or so more of the maple syrup, and red wine vinegar - taste it to make sure it's right then toss in salad... add the Salmon and you're done!

\

Have a GREAT WEEK/WEEKEND!

3 Garden Dinners; Lettuce-Free & Protein Packed

I've been a bad blogger lately, I know.  I started a new job, took some time off in between and have been pretty caught up in every day life.  So to make up for it, I've been sure to take photos of some new recipes I've thrown together that I thought would be of interest.

I wrote about my patio garden a few weeks (maybe a month ;) ago and I've really put it to use lately.  The following recipes all utilize ingredients from my garden, which has also been super convenient because I haven't grocery shopped much lately.  You'll also notice that some of the same ingredients are used in all three recipes.  You do not need to spend a lot of money to eat healthy, you just need to get a little creative and mix up the flavors.  I've made all three of these meals since last Friday, I haven't food shopped for anything extra once. These recipes are EASY, healthy, and very flavorful. Also, the mint/cucumber salad/chicken recipe and the pasta recipe are loaded with protein.  Here's how to do it!

Caprese with Cucumber, Avocado, and Pumpkin Seeds

Why mix up an old favorite? Why not?  The cucumber adds crunch and bulk.  The pumpkin seeds add mono-unsaturated fats (lowers LDL cholesterol and helps absorb the nutrients in the veggies) and they also add crunch.

Need:

- Chicken breast

- Cherry or grape tomatoes (mine are store bought - my tomatoes aren't ready yet)

- Mozzarella

-Avocado

- Basil (from the garden if you have it)

- Cucumber

- Pumpkin seeds

- Extra virgin olive oil, crushed red pepper, lemon, pinch of salt (mix and drizzle on top)

1. Slice tomatoes in half, dice cucumber, dice mozz, dice avocado, cut basil into strips and arrange on plate with a sprinkle of pumpkin seeds. 

2. Marinate chicken in olive oil in lemon, o/o, crushed red pepper, lemon, and salt. Throw on the grill pan, grill or saute pan and cook through.  Dice and add to salad.

3. Done!

Lemon Yogurt Chicken with Cucumber, Mint, Feta Salad

I have a ton of mint growing on my patio and besides mojitos (which I've made a few of) I was trying to think of something that that it could pair with easily for dinner.  I know I like cucumber mint cocktails soooo I figured they might pair well on the plate.  This recipe was very refreshing, but, you must like mint if you're going to make it :)

Need:

- Mint (from the garden if you have it)

- Cucumber

- Feta

- Juice of one lemon

- Lemon peel (use the same lemon)

- Avocado

- Chicken breast

- Non-fat plain greek yogurt

- Extra virgin o/o

1. Chop mint, cucumber, avocado, arrange in a bowl and add lemon juice, lemon peel, feta, o/o. Mix and arrange on plate

2. Cook chicken with lemon, salt, pepper, o/o on grill pan, grill, or saute pan. 

3. In a separate bowl, mix greek yogurt, the juice of one half lemon, lemon peel, chopped mint, and salt. 

4. Once chicken is cooked, add the greek yogurt mixture.  The greek yogurt adds an extra protein if you're feeling you need it! (Hint: This meal would probably taste better with pork or lamb, but, I had chicken in my freezer so I had to deal).

Done!

             

Caprese Pasta with Cottage Cheese (don't ignore this yet)

I came home from a pretty tough boxing class tonight and craved something that would replenish my energy (I wassss wiped).  Anyway, I figured some barilla protein plus pasta would do the trick but I didn't have the energy to defrost and cook chicken, so I used cottage cheese.  Why? You might wonder.  Well, I first read about using it in one of my health magazines a few years ago, tried it, and loved it.  If you add mozzarella or feta to the pasta - it all kind of blends.  I promise it basically takes on the flavors in the pasta and, most importantly, the protein amino acid compound in cottage cheese has been known to heal muscles faster than other forms of protein.  So try it. 

Need:

- Barilla protein plus pasta

- Grape or cherry tomatoes

- Couple/few cloves of garlic

- Fresh basil 

- Mozzarella (or feta)

- O/O, crushed red pepper, salt

- Cottage cheese

1. Boil water (with salt), and cook pasta

2. While that is happening, slice tomatoes in half, and add to saute pan with garlic, salt, tbs of o/o, and crushed red pepper (do not add basil yet)

2. Once pasta is done, add 1/4 cup of cottage cheese, mozzarella cubed, and the saute pan sauce, then sprinkle with basil and a little bit of Parmesan. 

done!

Have an awesome week, everyone!

A Lesson in Labels

Labels can be deceiving, very deceiving.  The USDA's regulations are, well, not where they should be... let's leave it at that. (not opening up that can of worms tonight).  The phrase "you are what you eat"... means more than just the reflection of low-cal/low-fat food onto the external physique.  The abundance of chemicals and man-made 'crap' in 'food' is everywhere.  And, they are especially in low-fat/low-sugar foods.  Foods with these labels are processed so they taste like there is real fat or sugar in them... what do they use? Hydrogenated oils, saccharin, flavor enhancers such as MSG (monosodium glutamate), etc.  

So what's the problem with these additives? Well, I could go on and on... if you want a solid read... pick up Jillian Michael's "Master Your Metabolism".  Here's the issue in a nutshell; These additives are not recognized by your body as food. So what happens?  Your hormones, which regulate your metabolism, get thrown out of balance and sometimes stop working. (oh, and these additives can cause a multitude of diseases including cancer, heart disease, high blood pressure, insulin resistance, and much more) What happens when your hormones are thrown out of balance and your metabolism is off kilter?  You have a really hard time maintaining an appropriate weight. These additives also strip your body of the nutrients you put in it... leaving you feeling fatigued and hungry. Would you water a plant with anything besides water? No. Why? It wouldn't recognize it.  Think of your body the same way.

Here's a list of what to look for:

Monosodium glutamate or ANY GLUTAMATES: These are flavor enhancers and what's worse? They are addictive... that's why you can't put down the Pringles. They are laced with flavor enhancers that make you keep eating.  Annoying, right? Why? They mess with brain chemistry and adversely affects hunger hormones and much more.  Glutamates are one of the worse (if not the worse) additives to put into your body. Glutamates also hide on labels as: autolyzed yeast, calcium caseinate, gelatin, glutamic acid, hydrolized corn gluten, hydrolyzed protein, monopotassium glutamate, natrium glutamate, sodium caseinate, textured protein, yeast extract, yeast food, yeast nutrient.

Sucralose 'aka' Splenda:  I eat raw sugar.  I do not eat fake sugar.  Sometimes I eat stevia because it comes from a plant extract.  Sugar has 15 calories in a tsp... that's it. Moderation is key.  So here's the deal with splenda: It's indigestible and is not naturally occurring, as they claim. And it's 'generally recognized as safe'.  What does that even mean?  Would you give your child or your dog food that is 'generally safe'?  Seriously.

The word or phrase "NATURAL" OR "ALL NATURAL":  Guess what? It means absolutely nothing in the US.  Depending on the manufacturer - it can be defined multiple different ways.  USDA Organic on the other hand... has strict USDA guidelines as to how it was grown, raised, etc. And, anything labeled 'natural' can have glutamates in them. Bad, bad, bad.

Partially hydrogenated oils or hydrogenated oils aka 'Trans Fats':  By now, there's been enough press on trans fats that most are familiar with why they are bad.  In a nutshell: They are added to foods to make them keep their shelf life longer.  Do you really want to eat a cookie that's been sitting on a shelf for 5 years? Imagine what that is doing to your insides. These fats increase your LDL (bad) cholesterol and decrease your HDL (good cholesterol.  Trans fats increase inflammation in the body and some research has found that they even make the liver stop responding to growth hormone and, in turn, metabolism.

What to do with all this information?  Just read your labels.  Any food item with the above listed ingredients will not be recognized by your body and can negatively affect your metabolism.  That's why there are SO MANY articles out there right now that promote not counting calories and just eating 'whole foods'.  Your body processes 'whole foods' and, in turn, positively affects metabolism.

Now, moderation is key.  As much as I try to avoid the above listed ingredients... I must admit that there are times (weekends) when I will have some bad foods. Nobody is perfect.  What I can tell you is that it would be hard to find them in my own apartment. 80% of the time - I am as healthy as possible.  That's my motto.  This post became much longer than originally expected so I'm going to skip 'moves of the week' today.  I hope this helps you all better navigate your labels.  Have an awesome week!

Patio Garden Salad

Ah, I love this time of year.  The warm weather, long days, outdoor activities, beaches, sunshine, etc.  This year, I decided to plant a vegetable garden on my patio (I also added some flowers for color :).  

I grew up with a gigantic vegetable garden in my family's back yard.  We always used lettuce from the garden to make salads.  I would help my mom water and had the special task of looking for the green horn worms to pull off the lettuce so they wouldn't eat it all.   They are the same exact color as the lettuce and tomato plants, so it was hard to find them!  Kept me busy for hours... haha 

I'd pick all different varieties of cherry tomatoes and eat them straight off the vine.  Then, late summer... we'd pick the biggest, ripest tomatoes and make the most delicious and juicy BLTs with real bacon on white bread with mayo.  Amazing.

My city apartments haven't provided me with the outdoor space needed to create a patio  or whiskey barrel garden... until this one.  A few weeks ago, I went down to Lambert's to pick up the starters... black seeded simpson lettuce, basil (love my caprese salads), rosemary, mint (for mojitos of course), italian flat leaf parsley (for everything), arugula, cilantro, tomatoes, and flowers.

Last week, I hadn't been food shopping in over a week but I really wanted a salad.  I sat staring at the fridge until I realized that my lettuce and basil were ready!  Below is the meal I threw together.  I always have a can of chickpeas in my cabinet... along with barilla protein plus pasta, and feta.  It came out delicious.  Here's the recipe (and it's vegetarian for those who are interested). It is also SUPER easy and QUICK.

Need:

- Lettuce from the garden (I use black seeded simpson)

- Feta

- Juice of one half lemon

- Extra Virgin Olive Oil

- Barilla Protein Plus Pasta

- Chickpeas

- Basil from the garden

- Salt, crushed red pepper, garlic, parmesan

How:

- Boil water with salt, once it starts boiling - add in pasta 

- At the same time, throw the chickpeas on a grill pan with o/o, crushed red pepper, and salt, remove once cooked through and put aside

While it cooks

- Rinse and drain lettuce and basil 

- Tear and arrange lettuce on plate, add tbs of feta, o/o, and lemon

- Dry the basil, roll and cut into thin little strips

- Once pasta is cooked... toss with chickpeas, o/o, squirt of lemon, 2 tsp of parmesan, crushed red pepper, (garlic if you have it), and basil (add the basil last)

Serve and enjoy!

I highly recommend starting a garden in the summer months. Even if you only have a few feet of outdoor space... you can use a few pots to grow basil and some lettuce.  If you don't want to start from seed, go ahead and pick up some that are already started.  Let me know if you have questions and enjoy! (oh and I randomly found a horn worm on my lettuce on my patio yesterday- brought me back.  I got rid of the little bugger!)

Left: Plant, Right: Bloom :)

Wash

Serve

Get Active

It's "Motivational Monday", making it the perfect day of the week for a little extra push to get active.  If you haven't become active yet, or, are stuck in a dull routine... now is the time to change it up, get moving, and stop making excuses.  Why? Summer is upon us, the days are longer, and the weather is gorgeous. Excuses like not having a gym membership, weights at home, or "TIME" isn't going to cut it this time of year. (I don't like excuses any time of year but this time of year, I have zero tolerance ;)

The sun is out bright and early and doesn't set until around 8pm.  Get outside, go for a run, walk or hike.  Find a local basketball court, track, or tennis court and make it fun!  Find a local beach or hiking trail and change up your running or walking routine.  Now is the time for no excuses and to make exercise a habit.

Moving on... here are my "moves of the week"! We've already talked about squats, burpees, lunges, push-ups, criss-cross, and planks! Add the following three moves and you'll have yourself a solid workout just in time for bathing suit season!

1. Star jumps - Start in a squatting position, touch the ground, then jump up and throw your legs and arms out ... like a star!  These are tough... do 8-15 depending on your level. (more if you can!)

2. Supermans - Start facing down on the floor.  Arms out straight in front of you, neck neutral, and legs together. Raise arms and legs up in the air.  This move works your erector spinae which is the opposing muscle to the abdominal and very important to work to keep your core strong and evenly balanced.  It also works glutes and hamstrings... giving a nice lift in the tush!  Do 12-20 depending on your fitness level.

3. 180 jumps - These are also tough but they are awesome.  Start in a squatting position and as you pop up, jump 180 degress and squat back down again... repeat. Do 10-30 depending on your fitness level.

Combining these 9 moves in the order that I've listed them is a great workout.  Depending on your fitness level, repeat the sequence 2-3 times (preferably after a run outside;).  I'll continue to add more moves as we progress into the summer. Let me know if I can better explain any of the moves or how to incorporate them into a workout and have a GREAT week!

Healthy BBQ

First things first... I'm back from vacation.   No, I haven't given up on blogging about healthy recipes and fitness tips... I just took the time off to disconnect completely.  It was well worth it.  It's been a very long time since I stepped away from my job for more than a week and it's been even longer since I tossed my iphone to the side.  


Results? Serious relaxation, a clear head, and an even greater appreciation for simplicity.  That being said, as I've mentioned time and time again... being healthy is not only about the physical.  It is just as important to be healthy, mentally.  So, my suggestion?  Even if you don't have a vacation coming up... make sure that you take time to yourself once a week to disconnect and get a clear head. I always believe in finding a balance and it's very hard to do that if iphone/blackberry is glued to the hand 24/7.  Step away, take a break.


Enough about that... I, once again, asked my friends what they wanted to read about in the next post.   The consensus?  Healthy BBQ.  What perfect timing for that!


BBQ is eassssyyyy to make healthy.  Here are a couple of my favorite meals/sides/etc.


1. Italian Pasta Salad
Need? Protein Plus or Whole Wheat Pasta (preferably). It's not necessary but it does, of course, make the dish healthier. I like using gemeli... it has a nice al dente bite and mixes well with the other ingredients.  Here's the deal with pasta salad... I never put mayonnaise in it.  It doesn't taste good, it can go bad in the sun, and it's unhealthy.  Here's how my family makes it...
- Cook pasta and then rinse with cold water to cool it off.  You won't want to blend the ingredients while it's still warm
- Add vegetables - anything that is in season! (I like mixing roasted red peppers, artichokes, capers, julienne orange peppers, grilled portobellos, grilled eggplant, grilled zucchini and summer squash)  But really, you can use anything you like.
- Add feta 
- Add grilled chicken (not necessary if you are vegetarian)
- Dressing: In a separate small bowl, mix extra virgin olive oil, red wine vinegar, and a couple pinches of sugar and salt.  That's it! Dress, chill, and serve!


2. Ground turkey or chicken burgers
Take ground turkey or chicken and mix it with some parmesan (this will add a little bit of fat to the burger to make it juicy - it will still be leaner than beef) chopped basil, chopped garlic, chopped onions, chopped parsley.  Grill and serve (remember not to press down on the burger while it's grilling!


3. Kebabs (these are my fav and they are very pretty, too)
I am usually in charge of making kebabs.  They are always a hit!  Kebabs never fail... everyone loves them.  And, they are SO EASY!
First, soak the skewers in water so that they don't burn on the grill.  Next, take the following ingredients and chop into 1 1/2 inch squares.
- Red onions
- Red peppers
- Orange Peppers
- Mushrooms
- Chicken and/or Lean steak (marinate in olive oil, garlic, crushed red pepper, lemon, salt, and parsley in a big ziploc bag in the fridge for at least a few hours, preferably overnight, before skewering)
Next, layer the chunks of veggies onto the skewers... I usually use about two pieces of meat per skewer.  Then, drizzle with a bit more extra virgin olive oil and salt - then toss on tin foil on the grill.


4. Grilled vegetables.  So easy and so tasty.  Use local vegetables.... around here summer squash, zuccini, and eggplant are plentiful in the summer.  Slice, then drizzle with olive oil, garlic, salt, pepper.  Throw them on tin foil on the grill until done.

Have a FANTASTIC Memorial Day Weekend, everyone!  Enjoy the time with family & friends :)

My dad grilling my kebabs on Father's Day last year (not exactly a striking picture of us, but ignore that)

My nephew munching on kebabs... you'll see my mom's pasta salad on the right. Looks like she used whole wheat rotini and definitely some pea pods.  Oh, and that's sangria in the front.

Quick recipe... Salmon Burger w/ Dill Greek Yogurt Sauce

Quick post tonight!  I am in the middle of a crazzzy busy week getting ready for a huge event at work and also getting ready for a vacation (yayyy!).  No matter how busy, I always make myself a healthy dinner... eating a crappy microwave dinner or fast food is never the way to go.   This dinner took me less than 15 minutes to make.

Here it goes:

Need:

- 100% stone ground whole wheat mini pita (I use Joseph's)

- Salmon Burger - READ THE INGREDIENTS.  The only place I've found a salmon burger that didn't have added crap in it (ex: artificial ingredients, hydrogenated oils) is Trader Joe's. I'm sure Whole Foods has them, as well. If you can't find them - use a regular piece of salmon (WILD! - steer clear of farm-raised sea food - (this  is important) Farm raised sea food is fed fish oil and fish meal and are raised in tanks. 

- Greek yogurt

- Dill

- Tomato

- Tbs and 1/2 of feta

- 2 Tsp of extra virgin olive oil

- 1/2 Portabello mushroom

- Juice of 1/2 lemon (or more depending on juice of the lemon and taste)

- Salt

- Spinach

How:

- Throw salmon burger or filet and a sliced portabello on a grill pan or grill. (Drizzle with o/o, lemon, and a little bit of salt) (A few minutes, each side.  Don't press down on it)

- While that is grilling... Take a couple Tbs of greek yogurt and drizzle in the juice of 1/4 lemon, 1/2 tsp of dill, pinch of salt (modify these ingredients to your taste) Leave it aside

- Toast the pita

- When it's all done cooking... stuff the pita with the salmon burger, spinach, 1/2 tbs of feta, portabellos

- Next, spoon on the greek yogurt/dill mixture onto the burger... leave some aside

- Next, arrange the spinach, tomato, and tbs of feta on the plate

- Then, add more lemon juice to the greek yogurt/dill mixture, 2 tsp of o/o, tsp of agave nectar, pinch of salt, mix and use as the dressing for the salad! (taste it to make sure it tastes right to you)

This is an extremely balanced meal with just the right amount of protein, carbs, nutrients, and healthy fats. Remember, Omega-3 fatty acids from foods like salmon, walnuts, flax seeds, halibut, and sardines are essential for brain health and for reducing inflammation in the body which can help prevent many chronic diseases. Aim for AT LEAST two servings a week!

That's all - enjoy and have a great week!!

Quick post for quick recipes!

I decided to 'tweet' to my friends today to ask for a topic for tonight's post.  Ask, and you shall receive.  The consensus was quick, easy, meals that are not overwhelmed with veggies.  I know, I know - too many salad meals lately... I got it.  Thanks for the inspiration for tonight's post, guys! Here's what I got for ya!

First, staples for your kitchen: Barilla protein plus pasta, garlic, crushed red pepper, lemon, salt, parsley (fresh and/or flake), basil (fresh and/or flake), extra virgin olive oil, low sodium chicken broth.  My mom taught me this YEARSSSS ago... you can make any meal with the above listed ingredients highlighted in blue (you can add more but this is a base that will never fail you!) Sauteing chicken before grilling it, sauteing with pasta, etc etc.

Ok next, I've already discussed in past posts why I love Barilla Protein Plus Pasta so much. Quickly, it tastes great, it's loaded with protein, fiber, and omega-3's, and it's versatile. Here's an article with more: http://bit.ly/ITiwmb.  

Now, here's the recipes. Pasta 5 ways (Note: just watch your servings and pair with a side salad - stop listening to people who say that pasta is bad.  Your body needs COMPLEX carbs to function properly.):

1) Cook the pasta and then saute it with the items listed above in blue.  Done.

2) Cook the pasta while sauteing the items in blue, use the basil instead of parsley, dice a tomato - add it to the pan. Pour over pasta. Done.

3) Cook the pasta while sauteing the items in blue, remove the basil, add capers and artichokes (frozen or canned),  extra lemon, a little bit of chicken broth. Pour over pasta. Done.

4) Cook the pasta while sauteing the items in blue, at the end - toss with arugula. Add a tablespoon of parmesan cheese.  Done.

5. Cook the pasta while sauteing the items in blue, at the end - toss with spinach, add a tablespoon of feta. Done.

TIP 1: Add chicken (or another protein) to any of the above meals. Salmon pairs really well with numbers 3 and 4.  Shrimp pairs well with all. 

How to cook chicken quickly? Defrost 2 tenderloins or one breast in HOT water while you are cooking or as soon as you get home from work. (I do this every day) Marinate in the blue items and toss on a grill pan or saute pan.

TIP 2: Vegetarians: Instead of chicken, use walnuts or chickpeas.

TIP 3: Buy a bag of lemons once per week.  Take one out and cut into perfect slices to add to meals, water, etc. throughout the week. 

Tip 4: (My mom taught me this, this week!). To make the meal even faster: Cook the pasta at the beginning of the week and store in a tupperware in the fridge.  When you need your dinner fast, all you have to do is saute any of the above recipes and then add the pasta (already cooked!)

One more meal that's quick and healthy but does not involve pasta.

Chicken, Sweet Potato, & Spinach

First, grill your protein (chicken, salmon, etc) (BTW I am obsessed with my grill pan - healthier than saute pan). 

Next, microwave a sweet potato.  Most come with instructions.  Orrrrr you can cut it into chucks and boil until you can stick a fork in them.  THEN add them to a pan and bake until they are done.  Boiling them first cuts down on cooking time in the oven. Serve it with a drizzle of olive oil and little bit of salt.  Don't use spray butter - it's loaded with chemicals.  You're better off using a small little tab of butter. Seriously.

Finally, pair with a spinach salad. (Spinach, tablespoon of feta, teaspoon of extra virgin olive oil and squirt of lemon.

TIP: When you eat nutrient rich vegetables - eat them with some kind of monounsaturated fat: extra virgin o/o, avocado etc. WHY? Your body needs fat to absorb nutrients properly. 

Lastly, tv dinners, frozen dinners, the are loaded with crap and TONS OF SODIUM.  The meals listed above are SUPER fast and easy to make.  Do the right thing for your body. (Plus, those frozen meals are not filling - ugh, gross)

Ok, have a great week, everyone!!! Let me know if I can better explain any of the above listed recipes.

Motivation continued & Moves of the week

I was thinking about what I wanted to post about tonight and decided that I want to continue to talk about motivation.  I think it's important.  Being motivated not only to work out and eat healthy, but also, in every aspect of life.  

Last week, I talked about the marathon and how just watching it should be motivation enough to get a fitness program started.  The week before that I talked about my first boxing class and how it was new and frankly, awesome. I'm still super motivated by that class... getting stronger, less sore, and perfecting my form is a constant goal... plus - it's so fun! This week, I want to discuss where to find the motivation needed to hit your own personal goals. 

I have to be honest... unless someone has an extreme life situation... I really don't like hearing people say "well I just can't do that" or "well I'm just not good at that".  Don't get me wrong... I'm not talking about running a marathon or climbing a mountain.  I'm talking about people who truly don't think they have the power to work out, eat healthIER, complete a daunting task at work, run a 5k, bake a cake, paint a room... things like that. I always just want to (or do) say WHY?! Try it for crying out loud!! Andddd here I am finally getting to my point... I hope it translates... I think sometimes the best place to look for motivation is in the people that you already know.

You know those people... the people you look up to and admire, have it all together, seem to be doing everything that you wish or hope you could or want to do.  It doesn't necessarily have to be a famous person (although that can work to) but we all have people in our lives that motivate us in some form or another.  I have colleagues that I look up to at work... their organization and creativity.  I have friends and acquaintances that seem to be super athletes... they are just good at everything.  Others have the amazing ability to always look perfectly put-together. Here's the thing, instead of getting discouraged by these people... I look up to them. Try to figure them out... what do they do that allows them to be so put together, organized, fit, etc.  You know these people - are you asking them how they do it? I do it all the time, I always have.  You won't know if you don't ask! :-)  There's always a way to become better.  I will never stop working hard at being a good friend, family member, athlete, employee, boss, and overall productive person. 

If you don't know people like this... start surrounding yourself with people that do motivate you.  Join a class, run a race, join a group/club, etc.  And I'm going to let you in on a couple of secrets on the workout side that I hope gives you an extra push to get movin'!

1. Group Exercise Classes - Don't be nervous that you're going to look "stupid".  No athlete that is working out next to you is going to make fun of you or talk about you... in fact, they'll probably try to help you.  (if you do find someone is mean - they are insecure - ignore them - seriously)

2. Running a Race - Afraid you're going to come in last? You're not.  Runners come in all different shapes, sizes and speeds.  I've never known anyone to come in last and if you do come in last - so what - you did it! Don't believe me? Go find a local race this weekend and watch it. (that again, should be motivation enough)

3. Not sure how to Lift properly? - Ask any of the employees at the gym... They'll show you a couple moves and you won't hurt yourself with poor form! Or ask a friend who does know how - they WILL show you.

Where did this all come from?  I read an article a long time ago that discussed the best forms of motivation and, in a nutshell, it said that individuals who look up to or find out how those who motivate them do it all... have the most success.  Makes sense, right? That's why there's coaches, teachers, trainers, tutors, bosses, etc. etc. That article always stuck with me.

Movinggg onnn... I promised a few weeks ago that I'd start providing my favorite moves. I already discussed planks, criss-cross, and squats.

This time: Lunges, Push-ups (yesss push-ups), & Burpees!

All three of the above are killer for your whole body.  

Lunges are amazzzing for the legs. Keep the same form in mind as you do for squats (don't let the knee extend beyond the foot, drop down and push through the heels).  

Push ups work you whole body - yes they kill but they work!  Not just your chest, but triceps, delts, and even your core.

Burpees work everything! And they are a cardio blast - try 10 a day and start to stack on more when you get stronger... I love burpees - call me crazy.

Jump up, squat down, jump out, in and up!

Motivation for the week! Have an awesome one!

Need a little motivation? Marathoners, thank you.

I love the Boston Marathon.  I love runners, in general.   I have never felt more emotional watching a race/marathon than I did at the 25.5 mark during yesterday's Boston Marathon.    As I watched and cheered on each racer that went by, I knew that they all have a story.  Some ran for their own personal goals.  Some for the pure competitiveness of the sport.  Others for a charity that is near and dear to their heart.  More for specific individuals who are directly benefiting from the money raised for this race.  The determination and dedication in their eyes was incredible.  

I saw a woman with "F 80+" on the back of her shirt... SERIOUSLY?  80 years old and running probably her 20th marathon... who knows, but you know what, she looked so strong... a steady stride almost at the finish line.  I saw another man holding his daughter's hand.  Then, I saw two of my friends go by and I basically lost it.  

It's incredible, really.  What was and is more incredible (and, I think, why I was more emotional than ever) is that these runners completed this task in extreme heat.  If you are a runner, you already know that running three miles in 80+ degree weather is no small task.  These runners went 26.2 miles in 80+ degree weather.  

If you are sitting here today with any goal in mind such as... changing up your diet to be healthier, going after your first 5k race, starting a group exercise class, hiking up a mountain, giving up dessert for a week, starting at the gym, increasing the speed on the treadmill for a full 5 minutes, whatever it is... think of these individuals.  The determination and will power to train for months, stay healthy and then complete (or come close to completing) 26.2 miles in extreme heat should be motivation enough.  You can skip dessert tonight, go faster for 5 minutes, start a running program, eat clean for a week, go to the gym, etc etc etc.  

Is that not motivation enough?  Well what about this... many of these runners ran for a charity or an individual benefiting from a charity and THAT was their motivation. Not weight loss, not competition ... they did it because they knew that their daughter, son, mother, father, friend, or a child or individual in need was directly benefiting from their hard work. Children with type 1 diabetes who have been back and forth to treatments for years.  Mothers, aunts, fathers, cousins, friends who have battled cancer.  I could go on and on.  

My point is... there is nothing you cannot do if you have the will power (not to get too deep) but, if you have a goal in mind...  Think of these runners, remind yourself of their accomplishments. (Or, think of ANYONE who has accomplished a huge goal that took a ton of determination and will power. It doesn't necessarily have to be a runner or an athlete. ((that's just my best example for the day ;))

Ok that's all I have on that subject.  In lighter news... I made a pretty good, healthy, green salad tonight. Here's the recipe and photo:

- Arugula

- Green beans 

- 1/2 cup chickpeas

- Tomato

- Tbs of pumpkin seeds

- Tbs of crumbled feta

Mix and dress with:

Lemon juice, 1/2 tbs of extra virgin olive oil, tsp of apple cider vinegar (fat burner)

Have an awesome week!

Try something new...

Yesterday, I went to a boxing gym in Southie with my best friend.  I've boxed a little bit in the past, but, it's been a while.  I've been looking forward to checking out this gym for a while. Well, let me just tell you - it was awesome!  I've always enjoyed boxing workouts and  my favorite class to teach is cardio kickboxing.  I'm not sure why it took me so long to check this place out, but, I'm so glad I finally went.  We started out jump roping then moved on to boxing circuits with a heavy bag alternating shadow boxing and strength moves.  We then moved on to free weights (ah, at this point I had to grab lighter weights than I usually use).  Then, we finished with medicine ball partner work. Then, see ya later - go stretch when you get home. 60 minutes of intense cardio and strength work - I'm hooked.  

My friend and I are both pretty sore today... which is what leads me to my point with this post.  When is the last time you challenged yourself? Not only is it important to switch up your workouts on a regular basis, but, it's also important to really challenge yourself every once in a while... even once a week.  First, it's great for your body (obviously). I lift, run, plyo-jump on a regular basis, but the last time I hit a heavy bag? Ah, it's probably been a year... even my forearms hurt today! Next, it's good for your self esteem.  You'll be surprised at what you can do -  don't ever assume that you cannot do something... be confident and try it.  Third, it's also healthy for the brain. Yes, challenging your body also challenges your mind and keeps you sharp.

There are so many cost free ways to try a new, exciting powerful workout without spending extra cash.  Here are some ideas:

1) Check out a new gym class... most offer a free trial

2) Try a class at a local dance studio... again, most offer a free trial

3) Drive to the hilliest part of town and go for a run and hit every hill you can find.  Sprint up each hill.  Tell me you don't feel that the next day.

4) Go to a track and do sprints, run up and down the stadium. Do sprints on the field.

5) Try a crossfit workout

6) Ask for a trial with a personal trainer at a gym - most gyms will give you a free first trial (this will also give you ideas for workouts and help improve form)

7) Go to the beach and run on the sand

8) Try a boxing gym! ;)

9) Sign up for for a Heat Management race (spartan races, mud runs, etc)  They are so fun - I did one back in the fall with my best friend (Lucky me that I have a friend who's down for any challenge)

10) Pick up some new equipment at a store (even "5 Below" has kettle bells, medicine balls, etc) and create a circuit with a friend.

Obviously it will cost money if you sign up, but, won't it be worth it? I'm joining this gym in southie - it rocks.

Onto the recipe of the day...

This is super fast, healthy, and delicious!

Need:

- 1/3 Avocado

- 1 1/2 Tomatoes

- 1 Chicken breast (or two tenderloins)

- 3 mini mozzarella balls (ciligiene)

- Olive oil

- Juice from 1 half lemon (TIP: I always have a lemon cut into wedges and ready to go. I buy a bag a week and always have the slices ready for my water and for cooking)

- Garlic

- Salt, crushed red pepper, parsley flake, FRESH basil

First, pound the chicken thin in between two pieces of parchment paper or saran wrap.  Spray or drizzle with olive oil and coat with garlic, crushed red pepper, salt, and parsley.  

Throw it on a grill or saute pan (it will cook very fast because it is so thin). Then flip to cook the other side.

While this is happening... Chop tomatoes, avocado, mozzarella, and basil and put in a bowl.  Drizzle with olive oil, lemon juice, pinch of salt and crushed red pepper. Mix it up.

After that, put the chicken on a plate and in a small bowl put a squeeze of lemon, tsp of olive oil, tsp of parmesan, and minced basil... mix and spread on chicken (pesto flavor without busting out the cuisinart food processor.

Lastly, pour the mixture over the chicken, serve & eat!

Hope you all have a great week!