Archive for March, 2018

BAKED SALMON WITH GARLIC CILANTRO SAUCE

This is a unique way to cook salmon–the cilantro sauce works!!! Gorgeous colors and wonderful nutrients!

ingredients for the garlic cilantro sauceBaked-Salmon-Recipe-with-Garlic-Cilantro-2

4 to 6 garlic cloves, chopped

Salt

1 whole bunch fresh cilantro, stems trimmed (only remove about 1 inch of the stems)

½ cup extra virgin olive oil

1 lime, juice of

ingredients for the salmon

2 lb skinless salmon fillet

Salt and pepper

1 large tomato, sliced into rounds

½ lime, sliced into rounds

directions

Preheat the oven to 425 degrees F.

In the bowl of a small food processor, add all the ingredients for the garlic cilantro sauce. Blend until everything is well combined into a sauce.

Place the salmon fillet in a lightly oiled baking. Sprinkle lightly with salt and pepper. Spoon the garlic-cilantro sauce on top of the salmon fillet and spread evenly to coat the salmon. (You will have extra garlic-cilantro sauce, pour it into a small bowl to serve next to the salmon.)

Arrange the tomato and lime slices on top of the salmon fillet.

Bake in the 425 degrees F heated-oven for 10-12 minutes. Remove from the oven and cover lightly with foil and let sit for another 8 minutes or so to finish cooking.

(recipe found on http://www.themediterraneandish.com)

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SPICY EDAMAME SLAW WITH ORANGE DRESSING

This slaw is spicy, crunchy, flavorful and packed with protein because of the edamame! I LOVE the flavors!!! (and used the shortcut!)edamame-slaw

ingredients

1, 10-ounce package frozen shelled edamame

1 head green cabbage, quartered, core removed, sliced into slivers *see Note

1 cup finely sliced orange bell pepper

1 tablespoon minced jalapeño

freshly squeezed orange juice (from 1 orange)

2 tablespoons rice vinegar

2 teaspoons low-sodium soy sauce

1 teaspoon peeled and grated fresh ginger root

2 tablespoons olive oil

1 teaspoon freshly squeezed lime juice

½ teaspoon crushed red pepper flakes

1 tablespoon white sesame seeds

¼ cup fresh cilantro leaves, roughly chopped

¼ cup chopped raw, unsalted peanuts

directions

Cook edamame according to package directions.

In a large serving bowl, combine cabbage, bell pepper, jalapeño and edamame. In a small bowl, whisk together orange juice, rice vinegar, soy sauce, ginger, olive oil, lime juice and pepper flakes.

Pour dressing over vegetables and use tongs to gently combine until evenly coated.

Cover and chill in the refrigerator for at least 30 minutes.

Garnish with sesame seeds, cilantro and peanuts. Serve chilled.

*NOTE: If you want to take a short cut, you can buy the cabbage already sliced. Look for the shredded cabbage salad bags in the supermarket and use about 1 full bag and about 2/3 of another bag.

(recipe found on foodandnutrition.org)

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FEEL GOOD!

As many of you know, I’m not a huge fan of the winter. Ok, I hate it. I hate the way the cold makes my body feel and I can’t stand the darkness. In the past, I started feeling utterly miserable a week before we changed the clocks in the Fall. I would complain, to anyone who would listen, about how I couldn’t stand the darkness, how I felt doomed and depressed that winter was coming, and blah, blah, blah, complain, complain, complain. This past Fall, I was in my normal a-week-before-we change-the-clocks-complaining-mode, when my good friend called me out. After our talk I realized that winter was coming whether I liked it or not and that I had a choice to continue with this atrocious attitude or put an end to it. I chose the latter. And I have to proudly brag that I have sailed through this winter feeling MUCH better. (Even with March kicking our butts!)

I know it sounds cliché but attitude makes all the difference in the world.

I now want to talk about how your attitude can change the way you view exercise. Here’s weerhandig-happy_walker-e1451928576689.jpgwhat happens when you exercise: you feel better. You have more energy, your mood is improved, your body feels less stiff, you are less stressed, you sleep better and you feel alive! Many people actually start eating a lot cleaner once they start moving.  Even though we know exercise makes us feel wonderful, many people struggle with being consistent. It’s almost as if the chalk board, full of positive exercise attributes, gets erased and amnesia sets in immediately.  The result is having only episodes of regular exercise—as soon as life gets in the way, it falls off.  And for many, when exercise stops, that cleaner, healthier eating also ceases.

Here’s my suggestion. Change your attitude. Think of exercise as a non-negotiable part of your life just like brushing your teeth is. When you’re eating clean and lean, you are an exerciser. Likewise, when you’re not eating as well, you’re still moving your body. What will happen, over time, is that you will constantly reap the benefits of exercise—and I’m not even focusing on things like heart health, bone density, or blood sugar control. I’m just talking about feeling good.

The bottom line is that we make time for things that are important to us. Feeling good has to be one of them!

 

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ASPARAGUS AND CHICKEN STIR-FRY

LOVE this chicken stir-fry!! Great flavors and super easy!!! 

ingredients1387416421125

1 pound boneless skinless chicken breasts

2 cloves garlic, minced

1 (2-inch) piece peeled fresh ginger, cut into thin matchsticks

1 tablespoon lower-sodium soy sauce

1 tablespoon sugar

1 tablespoon cornstarch plus 1 teaspoon

1/2  teaspoon kosher salt, divided

1 tablespoon dry sherry

¾ cup chicken broth, low-sodium

2 tablespoons vegetable oil

2 bunches medium asparagus (about 2 pounds), woody stems trimmed, sliced into 1-inch pieces

1 bunch scallions (white and green parts), thinly sliced

directions

Thinly slice the chicken against the grain into strips. Toss the strips with about half the garlic and ginger, the soy sauce, sugar, 1 teaspoon of the cornstarch, ¼ teaspoon of the salt, and the sherry in a bowl. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with the broth.

Heat 1 tablespoon of the oil a large nonstick skillet over high heat. Add the asparagus, scallions, remaining garlic, ginger, ¼ cup of water, and season with ¼ teaspoon salt. Stir-fry until the asparagus is bright green but still crisp, about 3 minutes. Transfer to a bowl.

Heat the same skillet until very hot, then add remaining 1 tablespoon oil. Add the chicken and stir-fry until it loses its raw color and gets a little brown, about 3 minutes. Return the asparagus to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a full boil to thicken. Mound the stir-fry on a serving platter or divide among 4 plates; serve with brown rice.

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

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BAR v. BRA?

I need to vent.

Since we are currently living in a time where women are openly expressing themselves, I thought I’d take a moment to talk about something that really bugs me.  Yes, this is all about inequality: most exercise equipment is made for MEN.  A specific example? Push up bars. It seems that no matter which ones I order, they never feel right in my hands because most of the time, the grip is too large.  413WMvCWd3L

So, the other day I searched, again, for a pair of push up bars that will make my hands, and the hands of my female clients, feel better. I did a google search for “push up bars for women”. Much to my horror, the first result that popped up was PUSH UP BRAS for women.  Seriously?

Needless to say, I could not find a product—a push up BAR—that was made specifically for me. This is awfully disappointing since I am a strong, bad ass woman, WHO CAN DO PUSH UPS.

Whew. Thank you for letting me vent.

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LEMON-GARLIC SHRIMP AND GRITS

Here’s something a bit different!  If you’re watching carbs, have a smaller portion of grits. Or, you can serve the shrimp with veggies or even top them over your favorite greens. Simple and delicious!

ingredients1469254935936

¾ cup instant grits

Kosher salt and freshly ground black pepper

¼ cup grated parmesan cheese

3 tablespoons unsalted butter

1 ¼ pounds medium shrimp, peeled and deveined (tails intact)

2 large cloves garlic, minced

Pinch of cayenne pepper (optional)

Juice of ½  lemon, plus wedges for serving

2 tablespoons roughly chopped fresh parsley

directions

Bring 3 cups water to a boil in a medium saucepan over high heat, covered. Uncover and slowly whisk in the grits, 1 teaspoon salt and ½ teaspoon black pepper. Reduce the heat to medium low and cook, stirring occasionally, until thickened, about 5 minutes. Stir in the parmesan and 1 tablespoon butter. Remove from the heat and season with salt and black pepper. Cover to keep warm.

Meanwhile, season the shrimp with salt and black pepper. Melt the remaining 2 tablespoons butter in a large skillet over medium-high heat. Add the shrimp, garlic and cayenne, if using, and cook, tossing, until the shrimp are pink, 3 to 4 minutes. Remove from the heat and add 2 tablespoons water, the lemon juice and parsley; stir to coat the shrimp with the sauce and season with salt and black pepper.

Divide the grits among shallow bowls and top with the shrimp and sauce. Serve with lemon wedges.

(Recipe found on http://www.foodnetwork.com)

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FAKE (news) HEALTHY FOOD

As we know, we are currently living in an era of fake news. Truth be told, we are also being misled by food companies with their deceptive nutrition labels. In order to sort through this quagmire, we have to be discerning.

A while ago, I was visiting my daughter in Boston. We went food shopping at Wegmans and while in the market I noticed that Craisins, which were in the produce department,  were on sale—two large bags for the price of one. There was a woman clutching 4 bags of Craisins. With a toothy grin, she turned to me and said “FINALLY……….something healthy on sale.” I smiled back, not wanting to be a killjoy. The truth is, Craisins are so loaded with sugar, that they should be sold in the candy isle. craisins

There are so many products filling our supermarkets that are sending us confusing messages. Cranberries contain disease-preventing phytochemicals as well as Vitamin C, manganese and fiber. When dried these nutrients are concentrated. However, along with the concentrated nutrients comes A LOT of added sugar. Just ¼ cup of Craisins  has 29 grams of sugar, or over SEVEN teaspoons. That’s a lot of sugar. This is what ¼ of a cup looks like.IMG_0072

If you have a few handfuls, it would probably be better to have a candy bar. And yet the perception of dried fruit v. candy is unmistakably pro dried fruit. Perhaps it’s because they’re located in the produce section of the market?

I see a similar effect when it comes to the word “organic”. Organic processed foods MIGHT be healthy but they also might NOT be. They are certainly NOT created equally. Let’s take a look at Amy’s Organic Corn and Tomatoes Enchiladas with Cheese.000080-704929-web3d-us-cheese-enchilada-10-24-17

000080-704929-nfl-us-cheese-enchilada-10-24-17

The nutritional information says that a serving is ONE enchilada yet the box shows TWO. Again, this is misleading. Check out the nutritional label and double the numbers. This “healthy” meal is loaded with saturated fat, carbs and sodium.

So, when shopping, pay attention to those nutrition facts. First, check the suggested serving size. Most people don’t eat TEN corn chips or just ONE sourdough pretzel or TWENTY m&m’s.  Further, take a closer look at foods that you might consider healthy–foods like granola and yogurt. Most granolas are full of sugar; all yogurts are NOT the same—some are loaded with starch and added sugar. You have to check.

Finally, ignore any healthy claim on the box and simply read the ingredient list. If you recognize each and every ingredient as food, it will be a much better product than a long list of unrecognizable chemical names.

 

 

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