Tag Archives: healthy

Making the Right Choices at the Grocery Store

Making the right choices when navigating the grocery store aisles can be a challenge.  You need to provide yourself with knowledge and a plan to achieve the most nutritional purchases. Continue reading

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Germs Are Hiding in Surprising Places

We have all developed a keen sense of understanding about the importance of washing hands after using the restroom, before you eat, when out in public places, or if you have a cold. There is another place where germs hide, and hide well!

Is it in your bathroom? It can be, but a germ filled offender may surprise you; it’s your kitchen! Continue reading

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Exercise Your Way to Happy & Healthy

Working out in the morning is a great way to jump-start your day, get your blood flowing, and your energy boosting.  I exercise at home, while my children are sleeping, with DVDs.  I am dedicated because I love the way it makes me feel (energized, flexible and strong) and look.  I enjoy the loosening of stiffness from sleeping, and having personal time to start out my day.  Not everyone is a morning person though, so working out during your lunch break or evenings may be better for you.  Continue reading

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Getting Healthy Is Easier With A Little Help From Your Friends

The idea of successfully getting fit and healthy in a group setting is re-enforced by a lot of important research. It is also made obvious by the success that many people have found with Weight Watchers and Spark along with the supporting communities that they have generated. Continue reading

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My Favorite Weight Loss Tips: Part I

Here are a few of my favorite weight loss tips.  These helpful steps are effective and easy to incorporate into your life.  I’m breaking this list up over 2 days so check back tomorrow for Part II. Continue reading

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Take Control of Your Medical Bills

When you receive health care coverage summaries from your insurance company or from a hospital after a procedure, it is very important to stay on top of your bills and organize your own test results. You are your best advocate when you interact with the medical world. Continue reading

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The Many Benefits of Whey Protein

Whey protein is an important way to stimulate the way cells build proteins as you age. 

According to the American Journal of Physiology, Endocrinology and Metabolism (Feb., 2012), whey protein helps increase muscle mass after exercise, but it also helps with sarcopenia.  Sarcopenia is the decrease in muscle mass that comes with age.  This process can create a decrease in quality of life, and even premature death.  Whey protein stimulates the protein synthesis that helps to preserve muscle mass.  According to the study, daily consumption of at least 35-50 grams of whey protein will prevent muscle loss. Continue reading

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Get Moving!

Whatever it takes for you to exercise regularly and to make large, or even small changes can bring you more energy, positive health goals and a leaner shape. 

Start by including a food plan of unprocessed foods.  Develop a plan that moves you toward whole foods including lean protein, low-fat dairy, seasonal vegetables, whole-grains, whole fruits, small amounts of heart-healthy oils and green tea.   

I recently read two impactful quotes that may spark changes for you: Continue reading

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Recipes Using Butternut Squash

Savory Spaghetti Squash:

– medium sized spaghetti squash

-1 1/2 tsp. olive oil

-1/2 cup chopped onion

-14 oz chopped tomato (try tomatoes in a carton or PBA free can)

-2 cloves garlic

-1/4 tsp. salt

-1/2 tsp Italian seasoning

-pinch of red pepper flakes

-1/4 cup low-fat cheddar cheese (could use fat-free feta or gorgonzola)

 

There are two methods to cook spaghetti squash:

1. Carefully split in half, lengthwise.  Scoop out the seeds before cooking (I use a grapefruit spoon to scoop them out). Cook in 375 degree oven for 15 minutes with 1/4 cup water in dish.  Let cool. Drag the fleshy side with a fork till removed

2. Carefully split in half, lengthwise.  Scoop out the seeds before cooking.  Cook in a microwave safe dish one side at a time with 1/4 cup water in the bottom on high for 7 minutes.  Let cool.  Drag the fleshy side with a fork till removed.

 

-Cook the spaghetti squash till cooked al dente.

-Heat oil in a sauté pan, on medium high heat

-Cook garlic and onion till softened

-Add tomato with spices, let simmer for 5 minutes

-Add spaghetti squash and mix well

-Remove from heat and add cheese, mix well and serve

 

Curried Spaghetti Squash:

-1 medium spaghetti squash

-1/2 cup shopped onion

-1 tablespoon. sesame oil

-1 garlic clove, minced

-1 tsp. salt

– pepper to taste

-1 tsp. yellow curry powder

-1/3 cup yellow raisons

-1/4 cup roasted pine nuts

 

There are two methods to cook spaghetti squash:

1. Carefully split in half, lengthwise. Scoop out the seeds before cooking (I use a grapefruit spoon for scooping them out). Cook in 375 degree oven for 15 minutes with 1/4 cup water in dish. Let cool. Drag the fleshy side with a fork till removed

2. Carefully split in half, lengthwise. Scoop out the seeds before cooking. Cook in a microwave safe dish one side at a time with 1/4 cup water in the bottom on high for 7 minutes. Let cool. Drag the fleshy side with a fork till removed.

 

-Cook the spaghetti squash till cooked al dente.

-Heat oil in a sauté pan, on medium high heat

-Cook garlic and onion till softened

-Add raisins, curry, salt pepper and squash

-Mix well

-Before serving, sprinkle with pine nuts

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