Thursday, October 31, 2013

Health Tip: Kale is packed with nutrients...

Kale is packed with nutrients. It is a great source of fiber, protein, thiamin, riboflavin, folate, iron, magnesium and phosphorus, vitamin A, vitamin C, vitamin K, vitamin B6, potassium, copper and manganese.

Tuesday, October 29, 2013

Recipe for today: EASY HUMMUS


  • 1 (15 ounce) can garbanzo beans, drained, liquid reserved 
  • 2 ounces fresh jalapeno pepper, sliced 
  • 1/2 teaspoon ground cumin 
  • 2 tablespoons lemon juice 
  • 3 cloves garlic, minced In a blender or food processor, combine garbanzo be ans, jalapeno, cumin, lemon juice, garlic and 
  • 1 tablespoon of the reserved bean liquid. 
Blend until smooth.

Monday, October 28, 2013

Health Tip: Chewing triggers...

"Chewing triggers the production and release of saliva, which then mixes with the food, initiating its digestion, preparing the alkalinity of the stomach, killing germs and lubricating the swallowed food for a smoother transit through the esophagus." Alejandro Junger, MD

Thursday, October 24, 2013

Health Tip: Best source of fiber are...

The best sources of fiber are beans, vegetables, fruits and whole grains in that order.

Wednesday, October 23, 2013

Health Tip: High fiber snack...

Researchers in England found that volunteers who ate a high fiber breakfast snacked 75% less than after a bacon and egg breakfast.

Tuesday, October 22, 2013

Health Tip: Links to poor health...

A number of research studies link hostility, impatience, and holding grudges with poor heart health. In comparison, forgiveness, friends and optimism are associated with healthier hearts. How happy are you?

Sunday, October 20, 2013

Health Tip: Fewer hours not good...

A Canadian study found that people who slept fewer than 7 hours or more than 9 hours weigh an average of 4 pounds more and had wider waists than people who sleep 8 hours every night.

Saturday, October 19, 2013

Health Tip: Risk of developing obesity...

Did you know for every hour of television teens watch, their risk of developing obesity increases by 2%? Decreasing television viewing by 1 hour per week could cut the number of obese teens by almost one-third.

Thursday, October 17, 2013

Health Tip: Four Key Core Exercises For Runners...

Four Key Core Exercises For Runners


This exercise can be killer for every angle of your core. Lie on your stomach and raise up onto your toes and forearms. Your toes should be about hip distance apart with your elbows resting on the floor directly under your shoulders. Straighten out your body so you have a straight line from the top of your head to your heels and be sure that your abdominal muscles are engaged. Hold the position for 30 seconds. Work your way up to the point where you can hold the pose for a minute or more.
To work the obliques (side abdominal muscles), perform the same move on your side. Balance on your right elbow and outer edge of your right foot, creating a straight line from your feet up to your head. Hold for 30 seconds, working up to a minute or more, before switching sides.

The Hollow Rock

Well known in the CrossFit world, this exercise is easier said than done. Lying on your back with your arms raised up behind your head, begin rocking by lifting your feet and legs up and then simultaneously lifting your upper body and arms. Your body should move like a rocking chair, while engaging the abs throughout the movement.

Russian Twists
With a five to fifteen pound weight (or a medicine ball) on the floor next to you, sit down with your legs extended, roll your shoulders back and sit up as tall as you can. Keeping your back straight, lean back until you feel your abs engage. For a greater challenge, lift your feet ever-so-slightly off the floor. Twist to the right and pick up your weight or medicine ball. Holding the weight, twist from right to left, reaching as far behind you as possible while maintaining your form.


This move targets your entire back, an essential part of your core. Lie on your stomach with your arms and legs extended so you look like Superman flying through the air. Lift your right arm with the left leg, then alternate sides. Practice variations of this move by only lifting the arms or only lifting the leg, or both arms and both legs at the same time. Focus on extending your limbs long and out rather than simply lifting up.

Health Tip: 26% more Vitamin E...

Almond butter has 26% more Vitamin E, 3 % more iron and 7% more calcium than peanut butter. It is also higher in magnesium, phosphorus, potassium and antioxidants.

Wednesday, October 16, 2013

Health Tip: Almond butter...

For a quick healthy snack spread a little raw almond butter on celery sticks or apple slices.

Tuesday, October 15, 2013

Health Tip: Wash your hands frequently...

To prevent the spread of disease, it is important to wash your hands frequently. Wash your hands with soap and warm water. Rub your hands vigorously for at least 20 seconds, rinse well and pat dry.

Monday, October 14, 2013

Health Tip: Germs become resistant...

"When we overuse antibacterial and antimicrobial soap, the germs get smart and become resistant to the chemicals we use against them." Sloan Barnett

Sunday, October 13, 2013

Health Tip: Great sources of fiber...

Great sources of fiber are whole grains, fresh fruits and vegetables, raw nuts and seeds, beans, peas and other legumes.

Recipe for today: Homemade fruit tart by I wanna be pastry chef someday. (me)

For the Pastry Cream:
2 cups half-and-half
½ cup granulated sugar, divided
Pinch of salt
5 egg yolks
3 tablespoons cornstarch
4 tablespoons cold unsalted butter, cut into 4 pieces
1½ teaspoons vanilla extract

For the Crust:
1 egg yolk
1 tablespoon heavy cream
½ teaspoon vanilla extract
1¼ cups all-purpose flour
2/3 cup powdered sugar
¼ teaspoon salt
8 tablespoons cold unsalted butter, cut into ½-inch cubes

For the Fruit:
2 kiwis, halved lengthwise, and cut into half-circles about 3/8 inch thick
2 cups (about 9 ounces) raspberries
1 cup (about 5 ounces) blueberries

1. Make the Pastry Cream: Heat the half-and-half, 2/3 of the sugar, and the salt in a medium heavy-bottomed saucepan over medium heat until simmering, stirring occasionally to dissolve the sugar.

2. Meanwhile, whisk the egg yolks in a medium bowl until thoroughly combined. Whisk in the sugar and whisk until the sugar has begun to dissolve and the mixture is creamy, about 15 seconds. Whisk in the cornstarch until combined and the mixture is pale yellow and thick. 

3. When the half-and-half mixture reaches a full simmer, mix the simmering half-and-half into the yolk mixture to temper. Return the mixture to the saucepan, scraping the bowl with a rubber spatula; return to a simmer over medium heat, whisking constantly, until a few bubbles burst on the surface and the mixture is thickened and glossy, about 30 seconds. Off the heat, whisk in the butter and vanilla. Strain the pastry cream through a fine-mesh sieve set over a medium bowl. Press plastic wrap directly on the surface to prevent a skin from forming and refrigerate until cold and set, at least 3 hours or up to 2 days.

4. Make the Crust: Whisk together the yolk, cream and vanilla in a small bow; set aside. Place the flour, sugar and salt in a food processor and process briefly to combine. Scatter the butter pieces over the flour mixture; process to cut the butter until the mixture resembles coarse meal, about fifteen 1-second pulses. With the machine running, add the egg mixture and process until the dough just comes together, about 12 seconds. Turn the dough onto a sheet of plastic wrap and press into a 6-inch disk. Wrap in plastic and refrigerate at least 1 hour or up to 48 hours.

5. Remove the dough from the refrigerator (if refrigerated longer than 1 hour, let stand at room temperature until workable). Unwrap and roll out between 2 lightly floured large sheets of parchment paper or plastic wrap to a 13-inch round. Transfer the dough to a 9- to 9½-inch tart pan. Ease the dough into the pan corners and press the dough against the fluted sides of the pan. If some sections of the edge are too thin, reinforce them by folding the excess dough back on itself. Run the rolling pin over the top of the tart pan to remove the excess dough. Prick the bottom and sides of the dough all over with a fork. Set the dough-lined tart pan on a large plate and freeze for 30 minutes. (The dough-lined tart pan can be sealed in a gallon-size zipper-lock plastic bag and frozen up to 1 month.)

6. Preheat oven to 375 degrees F. Set the dough-lined tart pan on a baking sheet, press a square of foil into the frozen tart shell and over the edge, and fill with metal or ceramic pie weights. Bake for 30 minutes, rotating halfway through the baking time. Remove from the oven and carefully remove the foil and weights. Continue to bake until deep golden brown, 5 to 8 minutes longer. Set the baking sheet with the tart shell on a wire rack and cool to room temperature.

7. Assemble the Tart: Spread the cold pastry cream over the bottom of the tart shell, using an offset spatula or large spoon. Arrange the kiwi slices in an overlapping circle around the inside edge of the pastry. Arrange the raspberries in rings just inside the kiwi. Mound the blueberries in the center. (The tart can be refrigerated, uncovered, up to 30 minutes.) Remove the outer ring of the tart pan and place the tart onto a serving platter; serve.

Saturday, October 12, 2013

Health Tip: Take it slow...

A high fiber diet is good for your health, but adding too much fiber too quickly can lead to intestinal gas, abdominal bloating and cramping. Increase fiber in your diet slowly over several weeks.

Friday, October 11, 2013

Health Tip: Benefits of fiber...

Fiber has many benefits. It will improve bowel function and prevent constipation; lowers your risk for heart disease and diabetes; may lower cholesterol; and aids in weight loss by promoting a feeling of fullness.

Thursday, October 10, 2013

Health Tip: Eat fiber daily...

The American Dietetic Association recommends people eat 25 to 30 grams of fiber daily. The average person only eats about half the recommended amount.

Wednesday, October 9, 2013

Health Tip: Keep living a healthy lifestyle...

Are unhealthy habits keeping you from living a healthy lifestyle? If so, start to notice your unhealthy habits and replace them with healthy nurturing habits.

Tuesday, October 8, 2013

Health Tip: Breath...

Slow, deep breathing can be beneficial to reduce stress and for people with high blood pressure, asthma or congestive heart failure.

Monday, October 7, 2013

Health Tip: Conscious Breathing...

"One great benefit of conscious breathing is that it has a direct effect on energy level. Put simply, if you breathe effectively, you have much more physical energy." Dr. Gay Hendricks

Sunday, October 6, 2013

Health Tip: Cross train...

Cross training is doing a variety of different physical activities that use muscles in different ways. Cross training can reduce the risk of injury and keep your workouts interesting.

Saturday, October 5, 2013

A message To my daughter!

Who you are…

You are beautiful.
You are smart.
You are funny.
You are kind.
You are unique.

You are worthy of love and affection.
You are never too much.
And you are always enough.
You are precious.
You are a diamond, a rose and a pearl…

You are worth more than you can ever imagine.
Worth more than the hair products you use,
or the shoes you wear,
More than how many girls wish they were you,
Or how many guys wish they had you.

More than the price tags on your clothes.
Or the percentage on the top of your "Statistics" test.
Your worth surpasses all earthly things.
Regardless of who you think you are.
Because you are strong and capable!

You are LOVED!!!


Health Tip: Stop Eating this and kill heaps of cancer cells...

Did you know you can actually starve cancer cells to death -- literally killing them off by the thousands -- just by making an easy dietary swap? 

It sounds too good (and simple) to be true, but before you write this off as garbage... at least see how one brave doctor is leading the charge with this easy diet and helping his patients FLUSH cancer completely out of their own bodies. 

You can do it too. Click here to find out how. 

Health Tip: It's a good start...

"I'm not saying running could solve all of the world's problems, but I think it would be a good start." - John Bingham

Health Tip: Life your spirits...

Exercise stimulates the production of dopamine and serotonin, brain chemicals that lift your spirits.

Friday, October 4, 2013

Health Tip: Exercise regularly...

Studies show that people who exercise regularly are less likely to be depressed than people who don't exercise.

Thursday, October 3, 2013

Health Tip: Healthy Snacking...

To encourage healthy snacking, replace candy bowls in your office or home with a bowl of fresh fruit.

Wednesday, October 2, 2013

Health Tip: CSA...

Have you heard of CSA (Community-Supported Agriculture)? This is when you agree to buy a certain amount of produce each week from a local farmer. They deliver in season fresh from the garden produce to you weekly.

Health Tip: CSA...

Have you heard of CSA (Community-Supported Agriculture)? This is when you agree to buy a certain amount of produce each week from a local farmer. They deliver in season fresh from the garden produce to you weekly.

Tuesday, October 1, 2013

Health Tip: Buy Fruits and vegetables locally grown...

Whenever possible buy fruits and vegetables that are locally grown. The produce will be fresher, more nutritious and tastier than produce that has been shipped in from another country or state.

Health Tip: Buy Fruits and vegetables locally grown...

Whenever possible buy fruits and vegetables that are locally grown. The produce will be fresher, more nutritious and tastier than produce that has been shipped in from another country or state.