I Believe in Vitamins and Supplements

When I forget to take my vitamin supplements which is not often, my body (and sometimes my spirit) feel depleted of energy. Maybe it is because I work out rather intensely or perhaps as we age, our body chemistry changes and we need to supplement or "healthy" diets with extra vitamins to continue with an active lifestyle with less concern of injury or joint pain. At age 54, I have entered that limbo stage of the menopausal timetable. I often say that menopause is like suffering with PMS on a constant level. Oh boy, sorry, honey, I know you forgive me! This is because the hormones in our body are depleting rapidly which in turn wreaks havoc with our emotions, our digestive systems, our skin and our overall outlook on life. I try very hard to combat all of these symptoms with a clean diet, plenty of exercise, plenty of water and  a lot of deep breathing. I do not want to take hormones, artificial or bio-identical for the risks they pose. So I am experimenting a bit with supplements to curb the endless hot flashing that I suffer with mostly at night that causes me to have  very interrupted sleep patterns that leave me exhausted in the morning. So the first "supplement" of the day is a good hot cup of black, french pressed coffee. I know this is not good for menopause, but one or 2 cups gets things moving, especially the digestive system. That along with a high fiber breakfast with protein and my vitamins I am ready to go to the gym or garden or take my dog for a walk and now I am preparing to work full time as a cook @ my gym! Staying active is key to a healthy lifestyle along with a clean diet and vitamin supplements. Here is what I take daily: 2 Scoops Protein Powder-one in my oatmeal or cereal and one in my post workout shake, a "Women's" Multivitamin with Mineral, 1000 mg Calcium with Magnesium and Vitamin D (for Bone health), 1500 Mg Glucosamine with 1200 Mg Chondroitin (For Joint Health), 1000mg Wild Salmon Oil (Omega 3-fatty acids), and 500 mcg Vitamin b12 tablets. I have also started taking Probiotics for digestive health since acquiring diverticulitis. I try very hard to drink 12 glasses of water a day. It has been a year and a half since my first bout of diverticulitis that landed me in the hospital. It occurred again last November and water is key to my recovery and good health and my vitamin supplements are essential to my crazy energy level at the gym and now in the kitchen :) There are so many more supplements out there, however...if we eat a healthy diet rich in fresh fruits and vegetables, lean meats and high fiber, there may not be a great need to supplement. When feeling under the weather, I grab the "Wellness Formula" and it seems to nip it..but sometimes not, especially when under stressful situations. It is all how you deal with your stress..A good old fashioned cry cleanses your soul...but deep breathing, stretching a great cardio workout and vitamins will get you through the most challenging days!

Pineapple Cranberry Upside Down French Toast

I have inherited a wonderful Iron  skillet from a dear friend's Mom and have cooked up some great dishes in it for the past year and a half and I came up with this recipe which I have refined since making it this morning. I used frozen pineapple tidbits and I think it made the mixture too watery. the next time I make this dish, I with either use fresh pineapple which is always available in the stores here or I would use the canned pineapple packed in water either the chunks or rings will do and drain them to get most of the moisture released.
Ingredients:
1 tsp Earth Balance Margarine, Butter or coconut oil which I am finding very useful..High in fat, be careful
1/2 Pineapple, cored and sliced into rings or 1 can packed in water
1/2 cup dried Cranberries
4 Slices day old or Toasted High Fiber or Ezekiel Bread
1.5 C Egg Whites
1/2 Cup Unsweetened Vanilla Almond Milk
1 Tsp Vanilla
1/2+1/2 tsps .Cinnamon
1/2 tsp Ground Ginger
2 T Honey
2 T Brown Sugar
1/4 C Toasted, Chopped Walnuts (optional)
Method:
Whisk Together Egg Whites, Vanilla, 1/2 tsp Cinnamon, Ginger and cream. Set aside
Layer in skillet: Pineapple, sprinkle cranberries and bread-Cut bread to fit all cracks.
Pour egg mixture over fruit and bread mixture and press down on bread to absorb liquid.
Cover and refriderate overnight.
Preheat Oven to 350

Drizzle 1 T Honey and 1/2 tsp cinnamon on top of bread and bake for 30 minutes
Cool for about 5 minutes and convert onto ovenproof plate.
Drizzle 1 T of honey and 2 T  Brown Sugar  over pineapple (add nuts at this time if desired)
Bake at 475 for 10 minutes or until browned
Serve warm

Extremely Low Fat Pumpkin-Cranberry Bread

Preheat Oven to 350 Degrees
Grease a Glass Bread Loaf dish with 1 Tsp Earth Balance Margarine( This is the only Fat in the Recipe!)
Ingredients:
1/2 Cup Egg Whites
1 Cup Pumpkin Puree (I use Organic Pumpkin)
1/2 Cup Cinnamon Applesauce (Regular is OK)
1/2 Cup Honey
1/2 Cup Organic Sugar
21/2 Cups Whole Wheat Flour (Try Gluten Free Flour if you need to)
1 Tsp Baking Soda
1/2 Tsp Ground Ginger
1/2 Tsp Nutmeg
1 Tsp Cinnamon
1/2 Tsp Salt
2 Cups Fresh Whole Cranberries
Method: 
Mix Dry Ingredients and set aside
Mix Wet Ingredients with a whisk
Add Dry ingredients to wet and mix until incorporated
Fold in Cranberries and bake in pre-greased Glass Bread dish
Bake for 1 hour & 15 minutes or until done.
Cool in pan
Slice & eat warm with low fat whipped cream cheese or a low sugar jam of choice
I just had some the next morning with my coffee and it is very moist & yummy without anything on top!
Serves 8 with .3 grams of fat per serving :)  :)  :)  :)

Fresh Gazpacho

It is still Summer here in L.A. and it is a good idea to keep the oven off and I don't want to stand around the grill. so here is my recipe for Gazpacho. It is easy to make and make it the day before eating so the spices can mingle.
Serves 8
Ingredients:
3 # Organic Roma tomatoes, Peeled, Seeded and chopped (Or 2 large cans diced tomatoes)
Tomato juice
1 English Cucumber, unpeeled but seeded and chopped
1 large organic Red Bell Pepper or you can use 1/2 Green & 1/2 Red Bell Peppers
1 Medium Bermuda Onion, Chopped
2 Small Jalepeno Peppers, seeded and minced
2 Medium Garlic Cloves, minced
2 T Extra Virgin Olive Oil
2 Limes, juiced
1T Balsamic Vinegar
1 Tsp Ground Cumin
Salt to taste or no salt at all is OK too
Fresh Ground Black Pepper
1 Large very Ripe Avocado cut into 8 sections
Herbs for Garnish: Cilantro, Basil or Parsley or all three if desired.
Method:
Peel and Seed tomatoes by boiling a large pot of water, put an X on the bottom of each tomato, plunge in hot water for about 30 seconds and place tomatoes in a  large bowl of ice water. The peel will remove easily. Slice tomatoes in half and seed over a strainer & reserve all of the tomato juice. Add enough tomato juice to equal 2 cups.Chop tomatoes and place in a large bowl. Or you can use 2 Large cans of chopped tomatoes-so much easier, but not as flavorful :)
Add all other ingredients and combine. May be placed in either a fodd processor or blender to blend in batches (can keep the consistancy chunky if preferred). Return blended mixture to a bowl and refridgerate overnight. Serve very cold from the fridge garnished with Cilantro, Basil or Italian Parsley and a slice of Avocado.

Decadent Dark Chocolate and Pear Crunch

Now that Autumn is approaching I bought a big bag of organic Bartlett pears and they were about to go bad (according to some people) I thought it would be a perfect time for a new and decadent (tasting) dessert. The fat comes from 1T of Earth Balance an 2 ounces of 72% cocoa dark chocolate and depending on the granola you choose to use. I used Organic Mango Passion Granola from Trader Joe's and Cascadian Farms. The Recipe serves 8 people and it has approx. 6 grams of fat per serving (if served with sorbet) 
Portion Control is the key to a Healthier Life
Ingredients:
1T Earth Balance Organic Margarine-divided
10 Organic Very ripe Bartlett Pears (Or any other pears that you have on hand)
1/2 Lemon
2/3 Cup organic fruited granola
2/3 Cup plain granola
(You may use the granola of your choice-Gluten Free is available at the health food store)
1/2 cup Organic oats
1 tsp Cinnamon
2 Ounces 72% Dark Chocolate
2T Brown Sugar
1T Honey
Method:
Wash your Hands because you are going to want to lick them very soon :)
Butter a 16X10 Glass Baking Dish with 1 tsp Earth Balance margarine
Wash, Peel, core & slice the pears and toss with juice of 1/2 lemon
Place evenly in  the buttered dish
Prepare Topping:
Place in a large Ziplock bag the granola, oats and cinnamon. Using a rolling pin roll out the mixture in bag until crumbly and place in a bowl
Chop up Dark Chocolate and add to the granola mixture
Melt 2 tsp Margarine and add 2TBS Brown Sugar and 1TBS Honey and whisk until sugar is melted
Add melted butter/sugar mixture to the granola with chocolate and mix with fingers
Top the pear mixture with the chocolate granola and bake @ 400 degrees for 25 minutes.
Lick your Fingers :)
Serve with Chocolate Sorbet or Vanilla Rice Dream

Chicken Parmesan-A Healthier Version

Ingredients:
1 Recipe Simple Tomato Sauce -Recipe written on 5/16/10 OR 1 Jar Marinara Sauce from the market
4 Medium Boneless, Skinless Chicken Breasts
1/2 cup egg whites
1/4 cup fine, Italian bread crumbs
2 ounces total shredded, Low Fat Mozzarella Cheese (1/2 ounce per cutlet)
Parmesan Cheese to sprinkle on top

Method:
Prepare simple tomato sauce and cook for at least 15 minutes OR just open the jar from the market
Oil (with a little olive oil) and heat a baking pan in 350 oven
Whip up egg whites and set aside
Place bread crumbs onto a flat plate
Dip Each Chicken Breast in the egg whites then the bread crumbs and place on heated baking pan in oven
Bake for 10 minutes and turn cutlets and cook for 10 more minutes until they look crispy
In a glass baking dish, cover the bottom with sauce-Add the chicken-Pour more sauce over the chicken-Place mozzarella on the cutlets and sprinkle with Parmesan.
Bake @ 350 for 20 minutes or until the cheese has melted and is bubbling...
Serve with a Mixed Greens Salad  with Vinaigrette Dressing


MODERATION IS ALWAYS THE KEY WHEN IT COMES TO THE FOOD PART OF FITNESS!
IT IS KNOWING HOW TO TAKE IT OFF THE NEXT TIME @ THE GYM :)

The Fitness Trainer's I don't have a car today @ Home work out

I always try to look at the bright side of life..and try to help others do that too. I don't have a car today and I live in LA. I could complain, but that is not so productive. So, as I have done in the past 5 years or so, I take the reins in on the self pity and do something just for me and exercise. I feel blessed to be self motivated. Here is what I did on a very pleasant day in the Western San Fernando Valley.. It is all how you look at it :)
I took my 12 year old Jack Russell Terrier for her 1st walk since her ACL surgery 8 1/2 weeks ago. We walked 1/2 block very slowly much to her chagrin. Got home in 10 minutes and this was good for her!
I then changed for warmer weather, Stretched,  filled up my water bottle with filtered water and and Emergen-C joint health and went for a walk in the neighborhood. 2.5 miles total with interval walking & jogging. I jogged the hills (all both of them) and sprinted for the last 1/2 block. Had a good sweat going, but not as good as I can get at the gym on the machines with my music on. I would rather listen to nature in the neighborhood and like to hear when the cars are coming :)
At Home Workout: Upper Body and Abs:
Stretch
With a 8# Medicine ball rotate side to side to open up spine. I have 6 moves I like to perform
On Stability Ball: Laying with the ball between shoulder Blades-
Chest Presses/15#Dumbbells 3 Sets 20 Reps
Pullovers/15#Dumbbells 3 Sets 20 Reps
Biceps/15# Dumbbells 3 Sets 20 Reps
1 Arm Row with opposite knee and hand on ball/15# Dumbbells 2 Sets 20 Reps
Crunches on Ball-3 Sets of 25 Reps
Oblique Crunches-3 Sets of 25 Reps each side
Abs on Mat: Legs Lifts/Reverse Crunches/Obliques (I made up a great new move)/Bicycles
Stretch for about 15 minutes
Rest
Nutrition + Water

STANDING IN FRONT OF THE MIRROR, NAKED!

OK, Now I have your attention.??? this is what I did when I was so fed up with myself. I stood in front of a full length mirror, naked and cried. Yet, another Ah Ha moment! When I was 47 years old, it took a message via my husband via my daughter to kick my big butt in gear and change my life forever. Something in my mind changed radically and I wish I could bottle that up and patent it! I spent my entire life yo-yoing with my weight gain and loss. The losses were never as much as the gaining until my mind took over and this is what I wish would happen to everyone out there who is struggling with obesity, depression and a various amount of health problems in the world. One has to soul search and use the power of your own mind to control your own life. This cannot be taught. It must come from within. "Optimal Fitness is Achieved Through the Infinite Power of Your Mind"..my mantra, my bible, my life. I am rich in soul and spirit and I rely upon myself (and a few, selected others) to stick to it forever. It is not that hard.  Getting started is challenging, intimidating, self pitying and alas when a year goes by with discipline, I was75 pounds lighter, less depressed and finally noticed by the people around me. When you are obese, people look at you with disdain or they just look right through you like you do not exist.. This is no way to live life to it's fullest. It is really not that hard. Exercise 3-4 days per week and eat with portion control, wholesome foods. It is a recipe for success! I love helping others achieve their goals and if I am able to inspire just one other human being, I have peace within myself.
Love and Best Wishes,
Karen

Easy Artichoke and Garbanzo Bean Salad

 















Ingredients:
 2 Cans Garbanzo Beans, rinsed and drained
2 Cans Artichoke Hearts, rinsed and drained
1 Large Red Bell Pepper sliced
2 T Diced Bermuda (red) Onion
1/2 Cup chopped Celery
2 T Balsamic Vinaigrette* Recipe to Follow
2 T Each Fresh Basil and Fresh Oregano, Chopped
Salt & Pepper to taste
1 head Romain Lettuce, cleaned and torn into large pieces
Method:
Mix All ingredients except lettuce together in a medium size bowl
Refrigerate for at least 2 hours
Stir before serving
Serve on a Bed of Romain Lettuce
*Balsamic Vinaigrette:
1 tsp. Dijon style mustard
1/2 tsp. each Salt (optional) & Pepper
1/2 cup each Cold Pressed, Extra Virgin Olive Oil and Balsamic Vinegar
In a measuring cup add the mustard and salt & pepper and stir constantly with a fork or a whisk while adding the vinegar then the oil until mixed thoroughly.

High Fiber Ham & Bean Soup

High Fiber=Happy Disposition!  30 Grams per day of fiber is not so hard to do. Again, reading labels is in the forefront of my mind. I added a fiber drink every night before bedtime. It is a hard swallow, but, "drink it quickly" passes through my mind in those 30 seconds it takes to down the stuff!
I know it's summer, but soup is so easy and if you have the ingredients in the house, why not? It quells hunger really great too.
Ham & Bean Soup:
Ingredients:
4 Cups defatted Chicken Broth
1 tsp Olive Oil
1 clove Garlic, minced
1 small Onion, diced
1 large Tomato-seeded & diced
1 large Zucchini sliced
1 can rinsed Pinto Beans
1 cup Arugula
Salt & Pepper to taste
Fesh Herbs such as oregano, basil lemon thyme or what every you have on hand
8 ounces no nitrate/nitrite ham (lunch meat is OK)
Method:
Saute garlic, onion & zucchini in a little olive oil or 1 Tbs.chicken broth
Add tomatoes and cook for 1 minute
Add remainder of Chicken Broth
Add rinsed Beans and Ham and cook for about 10-15 minutes
Salt & Pepper & herbs to taste
Add arugula and simmer for about 5 minutes
Serve

New Life-New Post

The last time I wrote on my blog was 1 week before my life changed very dramatically. On May 24, 2010 I was admitted to Motion Picture Hospital in Woodland Hills with a condition called Diverticulitis. When I speak of what happened to me most everyone had a relative who has come down with this life threatening disease of the lower (left) intestine. So, yes it is very common ailment and in my perspective now it is very avoidable. 1 year ago I had my first colonoscopy. They say to get this done routinely when you turn 50..I waited until I was 52. It was a very unpleasant experience which I will not go into at the moment. When I was given (hunted down) the results 2 months later I was to that I had a condition named Diverticulosis and that it is very common in older adults (Geez thanks!) and that here was nothing I could really do about it and that in some cases it turns into Diverticulitis. I was also told that in recent studies that diet was really not a factor in developing the disease and that in the past, nuts and seeds were removed from the diet to avoid that horrible awful abdominal pain associated with it. So lucky me, I kept up my "clean" diet and always ate my roasted almonds, walnuts, sesame seeds, sunflower seeds, etc. and also berries of all kinds and tomatoes too. I reached my goal in fitness a week before I was stricken. I was popping cherry tomatoes like crazy as well as strawberries, blackberries and nuts for nutritious snacks and then it happened..the cramping the fever for 2 days and then saw my physician on Monday. Something in the front of my mind was to pick the right doctor at Motion Picture and I chose the head of the Dept and So happy I have a 6th sense sometimes! After the horribleness of all the tests I underwent, 6 hours later I was told what I had and then started the IV for 2 whole days..Enough about Me!!!!!!! HAHAHAHA
It is July 17, 2010 and I am feeling much better and WILL NEVER EAT NUTS AND SEEDS AGAIN!!!!!
Moral of this story: listen to your body, don't believe everything a Dr. tells you and don't wallow too long about your experience, it is just not productive. Get back on your horse and ride again..I am back up to speed on my cardio and am so addicted to it. I am clean eating and seeding the tomatoes at least..c'mon I am Italian!!!!!!
Talk to me people!
Love all of my followers XXXXOOOO

Zucchini Lasagna

This is an excellent alternative to Lasagna made with noodles. You may prepare this with browned lean beef or turkey, but I like to have a couple of days per week that I don't consume any meat. It makes me feel lighter and helps me to maintain my weight loss.

Zucchini Lasagna:
Materials needed:
1 Large Glass Baking Dish
1 Medium Sauce Pan
Cutting Board
Sharp Knife
Cheese Grater
Ingredients:
4-6 Large Organic Zucchini Squash, sliced into 1" circles
2 Quarts Tomato Sauce (Jarred has more sodium) Recipe to Follow
2 Cups Mozzarella (part skim) cheese, grated
1/4 Cup Grated Parmesan Cheese
*(Ground Beef or Turkey:Optional)
Method:
Layer in Glass Dish in order:
Sauce-Sliced Zucchini-Cheese
*If using Meat or Turkey, saute in medium pan with 2 tsp olive oil & garlic until browned & drain and add to the tomato sauce.
Top layer should be the remainder of cheese and the 1/4 cup Parmesan cheese
You may garnish with fresh parsley or basil before baking
Bake @ 350 degrees for approx 45 minutes or until it is bubbling and the cheeses are turning slightly golden

This recipe feeds 8 people or 2 servings each for 4 people and so on.................

Simple Tomato Sauce:
 2 pounds Fresh Roma Tomatoes-*cored, peeled & seeded
1 Bunch Fresh Basil Washed and chopped
 2 Tbs Fresh Oregano
1 Tbs Extra Virgin Cold Pressed Olive Oil
2 Cloves Fresh Garlic
Salt & pepper to taste
Method:
Saute Garlic in olive oil
Add Fresh Herbs
Add Peeled and sliced tomatoes
Cook at low to medium heat for at least 1 hour. Can be cooked up to 6 hours, Stirring occasionally
* To peel Roma tomatoes: Core. Cut a cross on the other end of tomato. Dunk into boiling water and blanche for a minute until the cross looks loose. Carefully remove the tomatoes from the boiling water in plunge into a large pot full of ice water. The skins remove very easily. Seeding is optional. Slice and cook.

2 Healthy Cookie Recipes To Die For

These 2 recipes are a staple around the holiday's in my home, so from my home to yours:
(Of Course the ingredients have to be healthy :) )
Oatmeal-Cranberry White Chocolate Cookies:
Preheat Oven to 375 degrees
Ingredients:
1 Tub Organic Earth Balance Margarine
2 Cups Organic Firmly Packed Brown Sugar
1 Cup Organic Raw Sugar or Granulated Sugar
4 Egg Whites
2 Tbsp. Pure Vanilla Extract
3 Cups Organic Whole Wheat Flour (Or Unbleached All Purpose Flour)
2 Tsp Baking soda
1 Tsp Salt (optional)
6 Cups Organic Oats
2 Cups Organic Dried Cranberries
1, 12 Ounce Package White Chocolate Chips
Method:
Beat margarine and sugars until creamy
Add egg whites and vanilla and beat well
Combine dry ingredients and add to egg/sugar mixture
Stir in Oats , Cranberries and Chips
Place on ungreased cookie sheet with a tablespoon
Bake for 10-12 minutes or until Golden Brown Turning cookie sheet  at 5 the minute mark
Cool on Pan for at least 10 minutes and transfer to baking rack to cool completely
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Chocolate Chip Cookies:
Preheat Oven to 375 degrees
Ingredients:
4.5 Cup Organic Whole Wheat Flour or Unbleached All Purpose Flour
2 Tsp Baking Soda
2 Tsp Salt
2 cups Organic Earth Balance Margarine
1.5 cups Organic raw sugar (or granulated)
1.5 Cups Organic Brown Sugar
2 Tsp Pure Vanilla Extract
4 Egg Whites
24 Ounces (2 Bars) 85% Dark Chocolate, Chopped into morsel size pieces
2 cups Toasted Walnuts, Chopped

Method:
Toast the Walnuts and set aside before chopping
Combine Dry ingredients
Beat Margarine, Sugars and Vanilla
Add egg whites slowly while stirring
Beat in dry ingredients with the egg/sugar mixture
Stir in chocolate chopped nuts
Bake 9-11 minutes turning tray half way
Cook on pan then transfer to rack


You will enjoy these!!!

Chocolate/Almond Protein Shake

The Protein Powder that I choose is "Designer Whey". This is the best tasting Protein Powder that I have found and it is also not as high in Protein (18 grams per scoop) as the other products on the market. High Protein tends to upset my stomach and this product mixes easily and is absorbed readily into your body . I use the Vanilla and Chocolate. It is available at Target for under $20 for 1.72 Pounds/28 servings, that's .71 a serving. Other flavors are available at Rite Aid and smaller containers are sold at Trader Joe's.
I just made this quick and easy shake to stave off my hunger because who knows what time dinner is tonight.Put in Blender and Blend: (BTW-I have been using my good old, cheap Hamilton Beach for years and it does a great job!)
1 Cup Organic, unsweetend, Vanilla Almond Milk
1 TBS Coconut or Soy Creamer (optional-adds fat)
1 Scoop Chocolate Protein Powder
3-4 Ice Cubes

190 Calories
19 Grams Protein
3.5 Grams Fat (or less)
18 Grams Carbohydrates (or less)
15 Grams Sugar (Less if creamer is removed)
60 Mg Cholesterol
220 Mg Sodium
310 Mg Potassium

100% Delicious!

6 Small Meals: Example for Weight Loss

If you haven't heard by now, it is essential to eat every 3 hours to have a successful weight loss & diet plan. It fights hunger which is the culprit to diet failure. Eating every 2-3 hours or so with plenty of water revs up the metabolism. When you wait until you are starving to eat, you most certainly eat more and usually end up in gastric distress. Here is an example of my diet plan:

Before Breakfast:
1 glass of cool water with a pro biotic supplement (some require you to take after eating)

Breakfast:
1 cup Organic Oatmeal made with water
Add about 1 scoop of Whey Protein Powder
1 T roasted, chopped almonds
1/4 cup organic raisins or cranberries OR 1/2 mashed banana
Coffee or Green Tea
Vitamins (Multiple Vitamin/Calcium + D/Salmon Oil/Cranberry/Glucosamine-Chondroitin)
Take Vitamins with Water

ALREADY I HAVE HAD 2 GLASSES OF WATER!

Snack:
During my work out, I usually have a Small Apple + 24 Oz Water + 1 packet Emergen-C-Joint Health (in 8 ounces water)
After my workout I plan to eat with in 30 minutes or have a Protein Shake or a protein bar (watch out for sugar)

Lunch:
Large Salad made with lettuce, tomatoes, carrots, celery, bell pepper, sprouts, cucumber, mushrooms or anything you really want in a salad.
Add 6 ounces of protein like a grilled, boneless, skinless chicken breast
Use dressing sparingly or go light with olive oil and balsamic vinegar-1 TBS each
Drink water or tea

Snack:
String Cheese & Whole grain crackers (2)
Water

Dinner:
Broiled Wild Salmon made with a little olive oil, fresh garlic and herbs
2 cups steamed broccoli with lemon
Water or herbal non-caffeine tea

Night time Snack
Protein shake with water, powder and ice

Notice that I have incorporated 8 glasses of water per day. Everyone is different. this is why I drink about 16 glasses of water a day to replace what I have sweat and to keep my Diverticulitis in check.

Hi-Protein Bean & Tomato Salad

I just made this salad..I call it something from nothing which I often find myself faced with. I make up recipes from the ingredients I already have in the house. It can be hit or miss, but mostly, a hit with my family! :)
Beans are an excellent source of protein and an alternative to Meat. When beans are combined with Starchy Carbs, this makes a complete protein. This is why Beans and Rice are a great compliment for each other. This salad has tomatoes and no rice, so it should be a side dish and not a meal.
You may use your favorite beans and sub for the ones I list.
Ingredients:
1 Can each Garbanzo Beans and Kidney Beans Rinsed
1 cup halved cherry tomatoes
1/2 cup mixed fresh herbs chopped together (Rosemary, Lemon Thyme, Parsley, Basil and Oregano are in my garden)
3 TBS each Olive Oil and Balsamic Vinegar (To taste)
Salt & Pepper to taste
Method:
After rinsing the beans combine with tomatoes in a large bowl
Add the chopped herbs and Oil & Vinegar, Salt & Pepper and.....
Voila!

Burritos Magnifico

Ingredients:
1 Pound Leanest Ground Turkey or Beef
2 Tbs Olive Oil Separated
2 Cloves Garlic Minced and separated
1 Large Onion
1/2 cup each Chopped Green and Red Bell Peppers
1 Tsp Cumin
1 Tsp Chili Powder
1/2 Tsp Cayenne Pepper (to taste)
1/2 Tsp Paprika
Salt & Pepper to taste
1 Bag Organic, Frozen Corn, Cooked and Drained
1 Can Black Beans with liquid in pan, heated. Add Seasonings to taste
1 Bag Frozen Brown Rice, Cooked
1 Cup Grated Low Fat Cheddar Cheese
1/2 Cup Fresh Cilantro
Your Favorite Salsa ( I will come up with a recipe for this soon)
Method:
Saute: 1 Clove of Garlic, 1 Tbs. Olive Oil with the Ground Meat. Drain & set aside
Saute: 1 Tbs Olive Oil, 1 Clove Garlic, Onion and Peppers and spices together until the onions are clear. Add the meat and toss together until heated through, About 5 minutes, cover and turn heat off. Heat up Tortillas in the oven or Microwave
Place heated Corn and beans into bowls or assemble burritos near the stove as not to dirty any MORE dishes.
Assembly: Tortilla-Rice-Meat Mixture-Corn-Beans-Cheese-Cilantro
Roll the short ends up and fold the long sides together and Enjoy! They key is in the timing. I get the corn & beans going first so all you have to do is turn the heat off when they are ready.

The Dirty Dozen & The Clean 15

I have touched on the importance of consuming organic foods. Here is a guide developed by the Environmental Working Group based on data from nearly 87,000 tests for pesticide residues in produce between the years 2000 and 2007.
The Dirty Dozen-Worst First:
Peach
Apple
Bell Pepper
Celery
Nectarines
Strawberries
Cherries
Kale
Lettuce
Grapes (imported)
Carrot
Pear

The Clean 15-Best First
Onion
Avocado
Sweet Corn (beware of Monsanto)
Pineapple
Mango
Asparagus
Sweet Peas
Kiwi
Cabbage
Eggplant
Papaya
Watermelon (Seedless=Genetically Modified)
Broccoli
Tomato
Sweet Potato

Buying organic and locally grown foods has recently become part of my lifestyle. Yes, it costs more, however, I have learned how to make it last in these tough economic times and it really doesn't have to cost that much more if your know where to shop. Trader Joe's is my place to shop. They offer so many varieties of organic produce, meats, dairy and breads (and chocolate too)! I made the big switch at the beginning of the year and I have recently achieved my weight loss goal and I believe I have leaned up due to even better eating than usual. It truly feels good to eat "Clean"..Any comments are always welcome!

Blogger Buzz: Blogger integrates with Amazon Associates

Blogger Buzz: Blogger integrates with Amazon Associates

Exercise and Diet Myths

Myth: The more you sweat (esp. by extreme measures) while exercising, the more body fat is lost.
Fact: If you wrap yourself in plastic wrap (which I often see in the women's locker room) or rubberized clothing, you will definitely lose weight. However, this is only water weight you are losing, not fat. When you replenish your body with fluids and food that lost weight will return quite rapidly. One also risks heat injury by attempting to lose weight this way by keeping the heat in your core as opposed to letting it evaporate naturally.

Myth: You are able to burn fat from specific regions of the body by spot reducing.
Fact: Spot reduction has no factual basis. Fat is lost by all regions of your body while exercising and concentrating on specific body parts, will get toned, but the fat will not disappear.

Myth: Muscles turn to fat when you stop exercising regularly
Fact: Muscles cannot turn into fat. They are 2 separate and distinct tissues. One tissue cannot turn into another. With Muscles, you must use it or lose it or it will waste away.

Myth: Supplements are not effective
Fact: Science has not invented the magic pill just yet, but there are plenty of good choices for supplements out there and I will address this at a later date. Like the next time I write.
Hope all is well with ALL of my followers!