Archive for December, 2014

FOR 2015: TWEAK THE RESOLUTION

Well, it’s that time of year…….time to make a New Year’s Resolution that you might have made 2015 new year resolution quotes sticky note - hand painted stick to resoltions-f37665before but haven’t been successful at. Has this happened to you? If so, you probably set an unrealistic goal, even though you thought otherwise. Don’t make the same mistake and set the same goal. Instead, tweak your resolution so that you can be successful.

Here are some typical resolutions that I hear all the time.

I’m going to lose 10 lbs. (Make it 5 lbs)

I’m going to workout 3 times a week. (Start with 1.)

I’m giving up junk food. (Pick ONE item.)

I’m giving up wine. (Really? How about 1 glass instead of 2?)

Look—I would like an overweight client to lose more than 5 lbs and to exercise more than once a week. But human beings, in general, do NOT like change. If you set a realistic, attainable goal, you will succeed. And yes, while this is cliché, success DOES breeds success.

So lose those 5 lbs and then set another goal to lose 5 more. Start going for a walk once a week. Then make it two. Ditch the potato chips but keep the cookies……..for now. (And sure, drink ONE and only ONE glass of wine with those cookies.)

Making changes slowly is the only way to go.

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VEGETABLE COUSCOUS

This is a great way to add vegetables to your diet in a VERY tasty way!

ingredients  (serves 4) exps14235_LT10158C45

2 medium carrots

½ cup diced celery

1 medium onion, finely chopped

¼ cup julienned sweet yellow pepper

¼ cup julienned sweet red pepper

1 tablespoon olive oil

1 medium zucchini, diced

¼ cup minced fresh basil or 4 teaspoons dried basil

¼ teaspoon garlic salt

1/8 teaspoon pepper

Dash hot pepper sauce

1 cup uncooked couscous

1 ½ cups low-sodium chicken broth

directions

Heat the olive in in a large skillet. Sauté the carrots, celery, onion and peppers for 5-6 minutes or until vegetables are crisp-tender. Add the next five ingredients.

Stir in couscous. Add the broth and bring to a boil. Cover and remove from the heat; let stand for 5-8 minutes. Fluff with a fork and serve immediately. Garnish with basil.

(Adapted from a recipe found on http://www.tasteofhome.com)

 

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MAPLE-GLAZED CHICKEN WITH APPLE-BRUSSELS SPROUT SLAW

This recipe is so easy and so delicious! Great combination of flavors and textures! And so healthy!

ingredients 1011p43-maple-glazed-chicken-apple-brussels-sprout-slaw-m

8 (2-ounce) chicken cutlets

½ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

2 tablespoons olive oil, divided

3 tablespoons red wine vinegar, divided

2 tablespoons maple syrup

8 ounces Brussels sprouts

1/4 cup dried currants

1 medium Fuji or Gala apple, cut into 1/8-inch-thick slices

directions

Heat a large skillet over medium-high heat. Sprinkle the chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add 1 tablespoon of oil to pan; swirl to coat. Add the chicken to pan; cook for 3 minutes on each side or until done. Remove from the pan and keep warm. Add 2 tablespoons of vinegar and syrup to the pan; bring to a boil. Cook for 1 minute or until reduced to 3 tablespoons. Return the chicken to pan; turn to coat with the glaze.

Cut the Brussels sprouts in half lengthwise; thinly slice crosswise. Place the remaining 1 tablespoon of oil, 1 tablespoon vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl; stir well with a whisk. Add the Brussels sprouts, currants, and apple; toss to combine. Serve the slaw with the chicken.

(Adapted from a recipe found on http://www.myrecipes.com)

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MY YOUNG 80-YEAR-OLD DAD

Is 80 old? My dad is turning 80 on Saturday and he’s not old. IMG_2062

My father is still a practicing dentist (with a STATE OF THE ART dental office), he teaches at Rutgers School of Dental Medicine, he is always learning new things, and he works out with a trainer twice a week. (Yes, I bugged him to do that.)

A few weeks ago, he told me that his goal was to be able to do FIFTY push-ups by the time he hit 80. This actually did not surprise me…….my dad is strong! We’ve had a standing joke between us over the years: My dad would say, “Hey Rhon…..how about an arm wrestle?” I have never won. Ever. In fact, I’ve never even come close! My dad  pretends  to try, and then finishes me off in a flash. (HOW ANNOYING!)

I have tried to do the push-up challenge and I can’t do it. But guess what? My dad can!  At 80.

So you know what I have to say???? GO YOU DAD!!!

Bottom line: Keep moving and keep weight training so that you, too, can be “YOUNG” at 80!

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QUICK AND SPICY TOMATO SOUP

This tomato soup is more like a minestrone soup because of the cannellini beans and pastina. It’s delicious, filling and so healthy. Perfect for cold winter days!

ingredients (serves 4-6) ei1005_tomatoesoup.jpg.rend.sni12col.landscape
1 T olive oil
2 carrots, peeled and chopped
1 small onion, chopped
1 clove garlic, minced
1 (26-ounce) jar marinara sauce (recommended: San Marzano brand)
2 (14-ounce) cans low-sodium chicken broth
1 (15-ounce) can cannellini beans, drained and rinsed
½ t red pepper flakes
½ cup pastina pasta (or any small pasta)
¼ t salt
½ t freshly ground black pepper

directions
Warm the olive oil in a large soup pot over medium-high heat. Add the carrots, onion, and garlic and sauté until soft, about 7-8 minutes. Add the jar of marinara sauce, chicken broth, cannellini beans, red pepper flakes, pasta, salt and pepper. Simmer for about 10-15 minutes. Ladle into bowls and serve.

(Adapted from Giada De Laurentiis’s recipe found on http://www.foodnetwork.com)

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DAD’S FISH STEW

I found this simple and DELICIOUS fish stew recipe on www.simplyrecipes.com. The author’s dad made this stew all dads-fish-stew-520the time………..NOT my dad! It’s more like a soup than a stew. Perfect for this time of year!

ingredients

1 tablespoon olive oil

1 cup of chopped onions

2 large garlic cloves, chopped

2/3 cup fresh parsley, chopped

1 cup of fresh chopped tomato (about 1 medium sized tomato)

2 teaspoons tomato paste

8 oz of clam juice

1/2 cup dry white wine

1 1/2 lb fish fillets (use halibut, cod, sole, red snapper, sea bass, grouper), cut into 2-inch pieces

Touch of dried oregano, thyme, pepper and Tabasco

Salt

ingredients

Heat the olive oil in heavy large pot or Dutch oven over medium-high heat. Add the chopped onion and garlic and sauté for about 4 minutes. Add the parsley and stir for 2 minutes. Add the tomato and the tomato paste, and gently cook for 10 minutes or so.

Add the clam juice, dry white wine, and fish and simmer until the fish is cooked through, less than 10 minutes. Add the seasoning and salt to taste. Ladle into bowls and serve.

(Adapted from a recipe found www.simplyrecipes.com)

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