Reacquainting Myself With An Old Friend

As Summer has now blown in with a gentle breeze and my children have flown off in different directions like the seeds of a dandelion delicately drifting towards their destinations I have found myself wanting to rekindle lost friendships and reacquaint myself with me. I want to find myself again now that my permanent job as keeper of dreams, nurse of scraped knees, doctor of tummy aches, cook, storyteller, money tree, & chauffeur to all places big and small has taken a back seat. I sometimes feel like I spent my whole life so wrapped up in being a mother that suddenly being laid off from some of those jobs has left me wondering...now what? My children will always need me, this much I know, but now is a time for reinvention. I recently called a good friend of mine who I had lost touch with. It was like no time had gone by. We were talking at a bubbling speed trying to catch up on all of the years. We talked abut so many things, but one thing that stood out was the fact that over the years we all have put on a few pounds or noticed significant changes in our bodies that we are not fond of.

I have always been interested in fitness, and worked out regularly for the past 20 years. I have been knwon to be a yo-yo but I have never given up trying to be the best I can be and being the healthiest I can be. A few years ago I stumbled upon a great on line program that really helped me get a grasp on what I was doing with my fitness program. I had great results and suddenly it dawned on me. "I could be dong this for other people". I could be a living testament to the health and fitness we need as we get older. It was my "ah ha" moment. Do you remember when your love for fitness and eating healthy hit you? When you felt you just had to make a positive change in your life?

What was your "ah ha" moment? Please leave your comments.

Big Hugs, Gina

Fruit Tart With Almond Meal Crust - Gluten free - Grain Free - Sugar Free

While I was making my Chicken Sopes the other night, I had some left over sope shells and had this brilliant idea to make fruit tarts. I made a small tweak to the dough recipe and came up with a winner. This dessert is perfect for Summer entertaining. You can make the crust a day or 2 ahead of time and putting this dessert together is a snap. If you eat a clean diet then you will most likely have all of these ingredients in your pantry or fridge.

INGREDIENTS:

• 12 fresh strawberries (medium size) sliced
• 1/2 cup fresh raspberries
• 1/2 cup fresh blueberries
• 1 cup Fage Greek Yogurt (you can use fat-free or 2%)
• 5 Packets of Xylitol (or 1 1/4 Tablespoons of Agave Nectar or Honey if sugar isn't a problem) 2 of the packets will be added to the dough recipe, 2 will be added to the yogurt and 1 will be added to the fruit mixture
• Salt to Taste
• 2 cups of Almond Flour
• 2 large eggs
• 1 Tbs Olive Oil

INSTRUCTIONS (Fruit Filling):

• Add sliced strawberries, raspberries & blueberries in a bowl
• Add 1 packet of Xylitol
• Toss well to coat and let sit

INSTRUCTIONS (Yogurt Filling):

• Mix yogurt and Xylitol together. If you are not worried about having sugar, then use Agave nectar or Honey to sweeten. Chill in refrigerator until ready to assemble.

INSTRUCTIONS (Tart Shell):

• Preheat Oven to 350 degrees F
• In a medium bowl add the 2 cups of almond flour, 2 eggs, 1 Tbs of Olive Oil & 1/2 teaspoon of salt & 1 - 2 packets of Xylitol. This is a matter of taste. It depends on how sweet you like your crust. Even without the sweetener this crust is good.
• Mix well to incorporate. You will need to form a "dough" ball with your hands.
• If the mixture is too wet add a bit more almond flour
• Form the dough into a 2 1/2" roll
• Form each slice by gently flattening the middle of the tart and pinching the edges up to form a little wall. Each tart should end up being about 3 1/2"
• Lay them on a cookie sheet lined with parchment paper or foil
• Bake in the oven at 350 degrees F for about 10 - 12 minutes (don't overbake them they will get dry)

Here you can see the prep of the dough. Notice the little raised edge on the tart shell. It is really helpful to use a dough cutter (pictured) to slice and move the tarts around. The almond dough can get very sticky. I also like to work on waxed paper and then transfer them to parchment paper to bake. When you bake the tart shells, they may not actually get golden so don't overbake them. They should be crisp outside and tender inside.



ASSEMBLY is Easy:

• Take a large spoonful of the yogurt mixture and spread it on the tart shell.
• Carefully add a few scoops of the fruit mixture. You can add berries where needed to make them look pretty.
• Top each mound of fruit with a small dollop of yogurt mixture and top with a blueberry

That's it! Enjoy this simple, refreshing dessert without the guilt!

Chicken Sopes – Gluten Free – Grain free- Sugar Free

If you've never had a Sope, you are in for a treat. These delicious little gems originated from Mexico.

From Wikipedia:

A sope is a traditional Mexican dish originating in the city of Culiacán, where it was first known asgordita or pelliscadas in Culiacán. It at first sight looks like an unusually thick tortilla with vegetables and meat toppings. The base is made from a circle of fried masa of ground maize with pinched sides. This is then topped with refried beans and crumbled cheese, lettuce, onions, red or green sauce (salsa, made with chiles or tomatillos respectively), and acidified cream. Sometimes other ingredients (mostly meat) are also added to create different tastes and styles of sopes. Sopes are roughly the size of a fist. Don't panic. My version of Sopes are Grain free, Gluten Free & Sugar Free. This recipe is simple and quick to make. While nothing can make up for the thick, fried, corn tortilla I think you will find this a satisfying and healthy alternative. Don't be afraid to experiment with flavors and add your favorite spices and "heat"! INGREDIENTS:

• 2 - 3 boneless chicken breasts (use 4 if they are small)
• 1 can of chicken broth (less sodium is better)
• 1 can of diced tomatoes (I used the petite diced)
• 1 large onion - diced
• 1 green bell pepper - diced
• 2 large cloves of garlic, minced or use a garlic press
• Salt & Pepper to Taste
• 1/2 - 1 Tsp Dried Cumin (to taste)
• 1 diced jalapeno (or any hot sauce you like)
• 2 cups of Almond Flour
• 2 large eggs
• 3 Tbs Olive Oil (save 1 Tbs for the Almond Crust)
• Black beans (mashed up & seasoned) , You can omit this if you are not eating legumes.
• Cilantro, shredded lettuce, fresh diced tomatoes, cotijo or crumbled cheese, diced onions, sour cream or "crema" or any other toppings you may want to add.

INSTRUCTIONS (Sope Chicken Filling):

• In a large pot add 2 Tbs of olive oil and the diced onions. Let them saute a bit until softened.
• Add the chicken breasts and season with salt & pepper
• Add the canned tomatoes with their juice
• Add the diced bell pepper
• Bring to a light simmer
• Season the pot with cumin, and any other spices you might like to try such a chipotle, cayenne, red pepper flakes, oregano, etc. I kept mine simple because my daughter is so fussy.
• Allow the chicken to simmer in this liquid until it is just cooked through (about 15 - 20 minutes depending on the size of the chicken breasts.)
• Remove the chicken breasts from the liquid and set aside to cool.
• Add the fresh garlic to the liquid
• Continue cooking the liquid until it reduces down quite a bit and the vegetables are softened. Time will vary depending on the heat of your stove.
• Once chicken is cooled, shred it finely and set it aside
• Add the shredded chicken back to the liquid mixture in the pot, and remove from heat
• Stir to incorporate. Be sure to taste and re-season if necessary. Now is a good time to add the hot sauce or more spices if you want your sopes to have a little "kick" to them.

INSTRUCTIONS (Sope Shell):

• Preheat Oven to 350 degrees F
• In a medium bowl add the 2 cups of almond flour, 2 eggs, 1 Tbs of Olive Oil & 1/2 teaspoon of salt
• Mix well to incorporate. You will need to form a "dough" ball with your hands.
• If the mixture is too wet add a bit more almond flour
• Form the dough into a 2 1/2" roll
• Form each slice by gently flattening the middle of the sope and pinching the edges up to form a little wall. Each sope should end up being about 3 1/2"
• Lay them on a cookie sheet lined with parchment paper or foil
• Bake in the oven at 350 degrees F for about 10 - 12 minutes (don't overbake them, but you want them crispy since they will absorb the juices from the sope filling.

Here you can see the prep of the dough. Notice the little raised edge on the sope shell. Itis really helpful to use a dough cutter (pictured) to slice and move the sopes around. The almond dough can get very sticky. I also like to work on waxed paper and then transfer them to parchment paper to bake. When you bake the sope shells, they may not actually get golden so don't overbake them. They should be crisp outside and tender inside.

Here is a photo of what it the sopes should look like after they come out of the oven and you add the first layer. I just used mashed up black beans that I seasoned with salt and pepper. If you are not eating legumes then just omit the beans. This layer is sort of like the glue that will hold it all together, lol. After the beans you add the chicken mixture and then top it off with shredded lettuce, diced tomatoes, onion (green onions work here too), sour cream or crema can be used as well as guacamole, cheese, salsa, whatever you like.

Pesto Salmon With Basil Zucchini

My local market had some fresh, wild caught, sockeye salmon. It looked really good, so tonight, I created a delicious, healthy, gluten-free dinner that is easy to prepare. You can either make your pesto fresh or just buy some at your local market. I like to know exactly what is in my food, so I chose to make my own. My daughter is a very fussy eater and when she smelled this cooking, she came running to the kitchen asking what I was making for dinner. She said it smelled amazing! Woo, hoo! Salmon is rich in protein but is also high in omega-3 essential fatty acids. Sockeye Salmon is very red in color and remains that way even after it is cooked. If you are using Sockeye salmon be sure not to over cook it. The pesto recipe below is intended to make just a small amount that will be enough to cover the top of each fillet. INGREDIENTS:

• 4 Salmon Fillets (Fresh is better)
• 2 large garlic cloves
• 1/2 cup of fresh basil leaves (plus 5 extra leaves chopped for zucchini mixture)
• 1 Tbs Pine Nuts
• Olive Oil (about 1/8th cup, plus 2 extra Tbs to saute the zucchini squash)
• Salt & Pepper to taste
• 3 zucchini squash
• 1 Tsp dried Oregano
• Brown Rice (prepared as directed on package)

INSTRUCTIONS: Fish

• Preheat oven to 350 degrees F
• Line a baking sheet with parchment paper (or foil)
• Lay Salmon Fillets on Parchment and sprinkle lightly with salt
• In a food processor, add basil leaves and pulse until chopped.
• Use a garlic press to mince garlic and squeeze directly into the food processor.
• Add Pine Nuts and run food processor until they all is blended.
• Add salt & pepper to taste (this is just a topping for the fish, it doesn't have to be perfect. Give it a taste and see if it is to your liking.)

INSTRUCTIONS: Zucchini

• Wash & slice zucchini squash and slice it into thin slices.
• Preheat olive oil in a large skillet
• Add the squash and stir to coat evenly
• Season with salt and pepper and add in the dried oregano
• Saute until the squash softens and becomes tender'
• Use a garlic press to mince the garlic and add it to the pan.
• Continue to cook for a couple of more minutes and remove from heat
• Add in the chopped basil you set aside and stir to incorporate

My daughter really liked this, Success!

Eat Right 4 Your Type - Is it Hype?

Can it be possible that your blood type can determine which foods will aid in weight loss and which foods will actually cause you to gain weight? That is the claim in the book "Eat Right 4 Your Type", by Dr. Peter j. D'Adamo. The book was written in 1996 and I just recently happened across it when I was asked to do a report on the diet for a nutrition class. I had never heard of this diet or even this concept. I am not in any way trying to sell you on this book or diet, just let you know my experiences with the diet. Some of the information really is very interesting and certainly worth looking into. The idea is that depending on your blood type certain foods can actually be harmful to your system causing all sorts of problems such as irritable bowel syndrome, bloating, weight gain, diabetes, heart disease, etc., while other foods can be very beneficial to your health and promote weight loss and reverse the signs or beginnings of some of the above mentioned health issues. I happen to have type A+ blood. I was shocked to learn that many of the foods I love and enjoy on a daily basis were actually on the foods to avoid list. I was also informed that I should be a Vegetarian, can you believe it? I am only listing a few of the recommendations. You will have to buy the book if you feel you want to follow this diet. I just found it interesting to see some of the food listed. Here is the run down of how blood type A's should eat.:   Type A's:

• We are "Cultivators", the first vegetarians
• We will be naturally thinner and will lose weight rapidly in the beginning on this type of diet if we eliminate meat products.
• We should NOT do strenuous, high intensity exercise, but rather will benefit from Tai Chi & Yoga (seriously? I have been killing myself with my workouts and love it, lol)

Food that will encourage weight gain:

• Meat (they say it will be stored as fat, yikes)
• Dairy foods - no milk, cheese, etc.
• Kidney & Lima Beans (we can have all other beans, oh my, I always eat kidney beans, oh well!)
• Wheat (we can have wheat, just not too much, but this is one thing I don't eat much of anymore so I am okay with this, lol.

Foods that will encourage weight loss (sounds good to me!):

• Soy Foods (another shocker, I have been told to avoid these foods like the plague, but maybe I will give this a shot and it will help with my awful hot flashes)
• Vegetables, (hmmm, no mystery here, anyone who eats their veggies (and not much else is bound to lose weight, right?)
• Vegetable Oils (like olive oil, so this is good, but NO coconut oil? Say it isn't so, I love the stuff, sigh!)
• Pineapple (good for digestion, okay, I will try it, I like pineapple)

Type A's can should eliminate all meats from diet, but we can have some fish and chicken a few times a week.
Fish and seafood to avoid (the list is longer, these are just my favorites):

• Crab
• Halibut
• Lobster
• Scallop
• Shrimp

Dairy & Eggs (Okay to eat):

• Eggs (1 - 3 per week, I eat 1 - 2 per day)
• Feta
• Ricotta
• Goat Cheese
• Yogurt
• Mozzarella

Bad Dairy:

• All Cheeses including cottage cheese, brie, cream cheese
• Ice Cream
• Half & Half
• Milk
• Parmesan
• Whey (seriously??? What about my protein shakes!!!)

Good Oils & Fats:

• Olive Oil
• Walnut Oil
• Flaxseed

Bad Fats & Oils:

• Coconut Oil (boo hoo, I love the stuff)
• Corn Oil
• Peanut Oil

I can go on and on, and I am sure I will be adding to this list. Type A's are also allowed to have some grains, cereals & pastas. This is good news to me but also scares me a bit. It is necessary to eat certain grains like rice when you have legumes (beans), in order to make a complete protein. This is not from the book, but a simple fact of any nutrition book you will read. It is science.

Type A's really only need to avoid these Grains, cereals & pastas:

• Cream of Wheat
• Grape Nuts
• Wheat Germ, wheat bran, shredded wheat
• Whole wheat bread, multigrain bread, high protein bread
• Whole Wheat flour (pasta, too)

Type A's need to avoid these Vegetables:

• Cabbage
• Peppers
• Olives
• Potatoes (all colors/varieties)
• Tomatoes
• Shiitake Mushrooms (all others are okay)
• Eggplant

  Type A's need to avoid these Fruits:

• Bananas
• Coconuts
• Melons
• Papayas
• Oranges/Tangerines
• Mangoes

This makes me a bit sad, I love some of these fruits. I have a banana everyday and also love oranges and tangerines, and mangos, sigh!

Lastly, Type A's must avoid these things:

• Pepper , black, cayenne, red flakes, white (all my favorites)
• Vinegar (I am italian, this could be hard)
• Ketchup
• Mayonnaise
• Pickles
• Worchestershire sauce
• Beer & alcohol
• Soda
• Tea (except green is good)

Things Beneficial to Type A's - I LOVE This:

• Coffee
• Red Wine
• Green Tea
• Chocolate (is neutral)

So, I plan to give this a try. I will let you all know how it goes. When I did my report, I concentrated on the type O blood type since most of the people in the nutrition class were type O's. If you have tried this Blood Type Diet, please feel free to leave your comments. I would love to hear how it was for you!

HIIT Workout Today - Fat Gone Tomorrow!

I hope that got your attention.

Don't let the "June Gloom" get you down.

Get your metabolism revved up and chase those blues away! Sometimes you just gotta "get it done". In the amount of time it takes you to procrastinate about your workout, you could have it done and be reaping the metabolic benefits of the workout. When you workout this way, you don't have to work long, but you have to work hard! Your metabolism will be going long after your workout is done.
HIIT stands for High Intensity Interval Training.
I prefer to do a HIIT workout with 1:00 working out and 2:00 minutes of active recovery but you can set your timer to an interval that suits your needs. Some find it more challenging to go 90 seconds - and then actively recover for 90 seconds.
If you need less of a challenge try doing 30 seconds of full-out work and then actively recover for about 30 - 45 seconds.
What does it mean to actively recover?
You want to keep moving during this recovery period. Do not sit down, do not stop moving. You want to keep the movement simple with a slow to moderate pace to bring your heart rate down. You can take this workout outside and try sprinting (running) as fast as you can during your work period and then slowing it down to a walk to recover.
Start with a 5:00 minute dynamic warm up that mimics some of the moves you will be doing, to get the blood flowing to your muscles and help them warm up.
Here is a workout you can do indoors or outside, to get you started:
Remember that the first 1:00 is as fast as you can go, do not stop.
Set your timer (I like the Gymboss) for 2 intervals, 1:00 & 2:00 for 8 rounds.

• 1:00 - Sprinting (running in place or if out side go for it)
• 2:00 - Squats (active recovery, slow to medium pace)
• 1:00 - Jumping jacks
• 2:00 - Alternating side lunges (active recovery)
• 1:00 - Switch Kicks
• 2:00 - Alternating Front Lunges (active recovery)
• 1:00 - Side to Side Ski Jumps
• 2:00 - Alternating 1 legged Toe Touchdowns (active recovery)
• 1:00 - Suicide Drills
• 2:00 - Alternating Reverse Lunges (active recovery)
• 1:00 - Reverse Jumping Jacks
• 2:00 - Alternating Standing Side Crunches (active recovery)
• 1:00 - Heismans
• 2:00 - Alternating Side Lunges (active recovery)
• 1:00 - Squat Thrusts
• 2:00 - Seated Romanian Twists (or simple floor ab crunches)

Take a few extra minutes to recover.
It is important to stretch out after your workout to keep your muscles from getting sore.

The "Weigh In" on Weighing In

Should You Weigh Yourself Everyday Or Not?

We all ask ourselves that question. You will hear many conflicting reports. I will admit I am a slave to my scale. Yes, I said it. I am a scale junkie! That small, little metal box seems to have a hold on me that I can't shake. On some days I can step off that little box feeling elated and thin...on other days it can mess with my head and convince me I am a failure. This is not a good feeling. The purpose of a scale is to give one a base to start at and a means to track your progress, but so many factors can affect our weight throughout the day. We should not be alarmed with these changes as it is natural for the body to fluctuate in weight everyday. Your body metabolizes your excess fat in different degrees depending on how you eat each day or each meal, how much you drank, what kind of stress you may be feeling, how much sleep you got the night before, and so much more. You know that feeling when you have been so good. You are excited to step on the scale...and then you see it! You have gained a pound! Or worse, you go three days without losing anything. Frustrating, right? Believe it or not, your body is still in a fat loss mode, but it could be as simple as having had too much salt in your food, or if you are exercising it could be muscle gain. If you gain weight, be sure to really look at your food and activity of the day before. Maybe you tried a new workout that has fatigued your muscles, or maybe you ate a bit more than you want to admit, or again, maybe your food choice was a bit saltier? The human body is made up of over 70% water. A fluctuation in weight can easily be attributed to water weight. This will cause your body to hang on to that extra water. Don't beat yourself up. If you are really being good in your diet by eating cleanly and you are working out consistently then don't give up. As long as you have created a calorie deficit , (you burn slightly more calories than you are eating), then you should feel proud. You are on the right path. Bottom line on weighing in? Do what you feel comfortable with. If the scale is causing you too much agony, then by all means, get rid of it. If you can take what it says with a "grain of salt" (yes, I said it, lol) Then step on it once a day, once a week, or when you ar feeling thin. Don't let the scale control your feelings, just use it as a guide to keep you honest and on track! I would suggest using a tape measure to accurately gauge your wight loss progress. Here are the areas to measure and keep track of:

• Chest/Bust (at nipple line)
• Waist (at smallest point)
• Hips (at widest point where your buttocks stick out)
• Thighs (I like to measure at the widest point)
• Biceps (widest point, arm extended palm facing upward)
• Calves (widest point)

No matter what the scale says each day you are still losing fat and inches, and one step closer to La Vita Bella, The Beautiful Life.

Tuscan Kale Salad With Pecorino Romano - Revisited

I know I have posted this recipe before, but it is a good, healthy, nutritious salad with fresh flavors that I find myself craving.
If you are not a fan of kale, perhaps this recipe will turn you around. I think the key in "taming" that "wild" kale taste is lemon juice. I think kale and lemon seem to go hand in hand and the acid in the lemons breaks down the tougher structure of the kale.
I added a few slices of Brie Cheese to the top of my salad since I was having this as a main course.
This salad features the health benefits of Kale, raw sunflower seed kernels, golden raisins, tiny slivers of onion and the nutty rich flavor of Pecorino Romano cut into tiny cubes. The flavors explode in your mouth and compliment each other nicely. A wonderful experience awaits your taste buds! This is sure to become a family or party favorite.

TUSCAN KALE SALAD

INGREDIENTS:

• 4 Cups of Kale washed and finely chopped
• 4 Tbs sunflower seed kernels
• 4 Tbs golden raisins
• 4 Tbs finely cubed (diced) Pecorino Romano Cheese
• 2 Tbs of thinly slivered (very fine) onion
• 2 Tbs Olive Oil
• Lemon Juice (1/2 small lemon)
• Rice Vinegar (just a few splashes)
• Salt & pepper to taste

DIRECTIONS:

• In a large bowl add Kale, sunflower seeds, raisins, onion, & Pecorino Romano cubes
• Squeeze lemon juice into salad and add Olive oil, vinegar, salt & pepper
• Use your hands to gently toss the salad. It is better to use your hands here as it seems to help coat and soften the kale a bit.

That's it! So easy and so good! FABULICIOUS!

Fresh Eggs - So Colorful

My neighbors decided to raise chickens several months ago.  They are finally laying eggs.  It was a nice treat to receive these little gems.  Look at the gorgeous colors.  The photo doesn't do them justice.  They are different shades of tan, pink, and a pale turquoise green/blue.  They taste so good and the yolks are a muxh deeper golden color. Yum!

Vegetarian Asian Lettuce Wraps

I recently posted a recipe for Asian Chicken lettuce Wraps.  My son is a vegetarian so I always try to come up with meatless alternatives for him to enjoy.  I try to eat a gluten free diet when possible.  The vegetables are gluten free, but the problem arises when we add sauces to the dish, and let's face it, the sauce and seasonings give the wraps their distinct flavor, but the soy sauce adds gluten.  If you are looking to keep the sugar content lower, then you can substitute Xylitol as a sweetener.  I chose to use Agave nectar. You can also use sugar. We won't be using too much in this recipe since it makes a lot of servings.
I would suggest chopping all of your ingredients ahead of time or before trying to start cooking. It may appear like a lot of work, but once all of the vegetables are cut up, this recipe cooks super quickly.

This recipe makes about 14 - 16 very generous servings

INGREDIENTS:

FILLING/WRAPS:

• 8 - 10 Shitake mushrooms (you can substitute white or brown mushrooms)
• 2 , 8 oz pkgs of fresh brown or white mushrooms
• 2 Tbs of cooking sherry (you can substitute cider vinegar but sherry really is the best)
• 2 Tbs sesame oil (this adds a nice flavor to the filling, try not to substitute)
• 2 tsp fresh grated ginger
• 3 - 4 green onions, finely sliced
• 2 - 3 cloves minced or pressed garlic)
• 1 8oz can water chestnuts (sliced or whole is fine)
• 2 Tbs Tamari sauce (gluten free soy sauce)
• Salt & pepper to taste
• 1 1/2 large carrots, grated
• Fresh chopped Cilantro
• Butter lettuce (or romaine or iceberg if you can't find butter lettuce)
• Coconut oil (or oil of choice to cook the chicken filling in)

SAUCE: (Reserve half of the sauce for dipping)

• 1/2 cup Tamari Sauce (gluten free soy sauce)
• 1/4 cup of chunky peanut butter or almond butter
• 2 Tbs Agave Nectar (substitute 4 Tbs Xylitol sweetener for sugar free version)
• 1/4 tsp of granulated garlic (you can used fresh minced garlic as well, but use less)
• 1 Tbs sesame oil
• 1 tsp of Sriracha Hot sauce or 1 Tbs of chili paste

PREPARATION:

SAUCE:

Whisk all ingredients for the sauce together and set aside. Be sure to save half of the sauce for dipping, the other half will be poured over the chicken mixture after it is cooked. You can add more or less of the Sriracha or chili paste to suit your heat level.

FILLING:
Chop the mushrooms into a small dice. Be sure to dice them and do not put into the food processor as they will get mushy and pasty when they cook.
Drain & Chop the water chestnuts into a small dice
Coarsely Grate the large carrot and set aside
Chop the cilantro
Finely slice the green onions.

Now you are set to go!

DIRECTIONS:

• In a large bowl add the Shitake mushrooms, white or brown mushrooms, green onions, water chestnuts, about 1/2 of the grated carrots, grated ginger, cooking sherry, sesame oil, garlic, Tamari sauce, salt & pepper.
• Mix well to incorporate all of the ingredients. 
• Heat about 1 heaping Tbs coconut oil in a large skillet. I personally love the coconut oil with this recipe. It complements all of the fresh ingredients and gives a nice richness to the dish. You can use any oil you like. Some people like to use sesame oil to cook with. I find it a bit too strong for my taste since it is already in the filling and sauce.
• To start, just cook 1/2 of the vegetable mixture in the pan. This is to keep it from being overcrowded and steaming. Let it saute in the oil for a few minutes before turning. This will help it to brown a bit.  Continue to saute until cooked through. Remove to a bowl.
• Heat another heaping Tbs of coconut oil and add the remaining vegetable mixture.
• Cook as before.
• Return the previous vegetable mixture to the pan.
• Add 1/2 of the sauce you made earlier
• Stir to incorporate and heat through

ASSEMBLY:

• Place a few big spoonfuls of the filling on a lettuce leaf.
• Garnish with a bit of the remaining grated carrot & freshly chopped cilantro.
• Pour a tiny bit of the reserved sauce on top or serve the sauce on the side in a dipping bowl!

Mmm, so good! I also have a Chicken version of this recipe here: Asian Chicken Lettuce Wraps

Asian Chicken Lettuce Wraps - Gluten free

Just recently my friend Michelle asked if I had a recipe for Asian Chicken Lettuce Wraps.  She has been changing her eating habits and wanted the wraps to be gluten free and lower in sugar.  As we know the chicken and vegetables are gluten free.  The problem arises when we add sauces to the dish, and let's face it, the sauce and seasonings give the wraps their distinct flavor.  I played around with this recipe and I think I came up with a real winner here.  You can substitute Xylitol as a sweetener if you want it to be sugar free but I chose to use Agave nectar. You can also use sugar.  We won't be using too much in this recipe since it makes a lot of servings.
I would suggest chopping all of your ingredients ahead of time or before trying to start cooking.  It may appear like a lot of work, but once all of the vegetables & chicken are cut up, this recipe cooks super quickly.

This recipe makes about 14 - 16 very generous servings

INGREDIENTS:

FILLING/WRAPS:

• 2 large boneless, skinless chicken breasts (about 1 1/4 lbs)
• 8 - 10 Shitake mushrooms (you can substitute white or brown mushrooms)
• 2 Tbs of cooking sherry (you can substitute cider vinegar but sherry really is the best)
• 2 Tbs sesame oil (this adds a nice flavor to the filling, try not to substitute)
• 2 tsp fresh grated ginger
• 3 - 4 green onions, finely sliced
• 2 - 3 cloves minced or pressed garlic)
• 1 8oz can water chestnuts (sliced or whole is fine)
• 2 Tbs Tamari sauce (gluten free soy sauce)
• Salt & pepper to taste
• 1 large grated carrot
• Fresh chopped Cilantro
• Butter lettuce (or romaine or iceberg if you can't find butter lettuce)
• Coconut oil (or oil of choice to cook the chicken filling in)

SAUCE: (Reserve half of the sauce for dipping)

• 1/2 cup Tamari Sauce (gluten free soy sauce)
• 1/4 cup of chunky peanut butter or almond butter
• 2 Tbs Agave Nectar (substitute 4 Tbs Xylitol sweetener for sugar free version)
• 1/4 tsp of granulated garlic (you can used fresh minced garlic as well, but use less)
• 1 Tbs sesame oil
• 1 tsp of Sriracha Hot sauce or 1 Tbs of chili paste

PREPARATION:

SAUCE:

Whisk all ingredients for the sauce together and set aside.  Be sure to save half of the sauce for dipping, the other half will be poured over the chicken mixture after it is cooked.  You can add more or less of the Sriracha or chili paste to suit your heat level.

FILLING:

I like the chicken to be finely chopped like many of the restaurants I have Asian wraps at.  You can either take the time to finely chop/dice the chicken breast or, if you are like me, just cut them into large chunks and toss them into your food processor.  Use the pulse button until the chicken is coarsely ground.  We don't want it ground too finely.

Chop the mushrooms into a small dice.
Drain & Chop the water chestnuts into a small dice
Coarsely Grate the large carrot and set aside
Finely slice the green onions.

Now you are set to go!

DIRECTIONS:

• In a large bowl add ground chicken, mushrooms, green onions, water chestnuts, grated ginger, cooking sherry, sesame oil, garlic, Tamari sauce, salt & pepper.
• mix well to incorporate all of the ingredients.  If it seems a bit dry you can add a tiny bit of water, but use sparingly.
• Heat about 1 heaping Tbs coconut oil in a large skillet.  I personally love the coconut oil with this recipe.  It complements all of the fresh ingredients and gives a nice richness to the dish.  You can use any oil you like.  Some people like to use sesame oil to cook with.  I find it a bit too strong for my taste since it is already in the filling and sauce.
• To start, just cook 1/2 of the chicken mixture in the pan.  This is to keep it from being overcrowded and steaming.  Let it saute in the oil for a few minutes before turning.  This will help it to brown a bit.  It cooks very quickly.   Continue to saute until cooked through.  Remove to a bowl.
• Heat another heaping Tbs of coconut oil and add the remaining chicken mixture.
• Cook as before.
• Return the previous chicken mixture to the pan.
• Add 1/2 of the sauce you made earlier
• Stir to incorporate and heat through

ASSEMBLY:

• Place a few big spoonfuls of the filling on a lettuce leaf.
• Garnish with grated carrot & freshly chopped cilantro.
• Pour a tiny bit of the reserved sauce on top or serve the sauce on the side in a dipping bowl!

Mmm, so good!  I also have a Vegetarian version of this recipe here:

Vegetarian Lentils - Mmmm Good For You!

My son came home from work sick today.  Even though he is all grown up I still felt the need to take care of him.  He wanted soup but as I looked in the pantry I decided that a nice hot bowl of Vegetarian Lentils would do the trick.  This dish is hearty on it's own and is packed with lots of protein and nutrients! I garnished mine with some roasted Brussels Sprouts!



INGREDIENTS:

• 1 1/2 cups of Lentils
• 4 cups of Vegetable stock or broth
• 3 cloves of garlic, minced
• 1 small to medium onion
• 1/2 can petite diced tomatoes (with juice)
• 1 large carrot diced
• Olive Oil (or oil of choice), about 2 - 3 tbs
• Salt & Pepper to taste

INSTRUCTIONS:

• Rinse lentils to be sure they are free of debris.
• Heat oil in a large skillet or saucepan.
• Saute the onions, garlic & carrots until softened
• Add vegetable stock, tomatoes & lentils
• Salt & pepper to taste
• Stir to incorporate and bring to a light boil
• Reduce heat, cover and simmer for about 30 - 40 minutes until tender.

So simple and so good.  My son came running when he smelled these lentils cooking and I am happy to report that this dish really perked him up!  Read below to find out just how good this dish is for you!  Enjoy!

Here are 6 health benefits of lentils:

Heart Health
Studies have found that people who eat high fiber legumes like lentils have a much reduced risk of heart disease. The high levels of folate and magnesium in lentils also go a long way in protecting the heart.

Stabilize Blood Sugar
Due to their high fiber content, lentils help in regulating blood sugar by providing steady, slow-burning energy and balancing blood sugar levels.

High in Iron
Lentils are loaded with iron and are a great way to replenish the body's iron stores, especially for people who don't eat red meat like vegans and vegetarians.

B Vitamins
Lentils are a great source of B vitamins, most notably folate and niacin (B3). B vitamins are important for the healthy functioning of the nervous, digestive, and immune systems.

Lower Cholesterol
Lentils are a great cholesterol lowering food due to their high levels of fiber.

Protein Packed
Protein makes up 26% of the calories in lentils and they have the third highest level of protein than any other plant food. It's no wonder that they're a staple in many parts of the world.

Source - Health Diaries

Gluten Free Hawaiian Chicken

Hawaiian Chicken with peppers, onions & pineapples served over brown rice.
Gluten Free & Low Sugar

This is a quick and easy rendition of a Hawaiian style chicken without any added sugar.  If you are not concerned about your sugar intake then by all means, please feel free to add 2 - 3 tbs of brown sugar to the recipe and omit the natural sweeteners.

I also thought it was nice to cut the chicken into strips and toss it together with the rice & vegetables.  It gave it that extra sweetness I like and the saltiness melded into the rice and made a perfectly balanced dish.
INGREDIENTS:

• 4 - 6 Chicken Thighs (washed and patted dry)
• 1/2 cup Tamari gluten free Soy Sauce (Reduced Sodium)
• 1/2 - 3/4 cup of water (if you prefer a less salty taste use a bit more water)
• 1/2 cup Unsweetened Pineapple Juice
• 2 - 4 packets Xylitol Sweetener  (substitute 2 - 3 Tbs sugar, omit the sweeteners)
• 2 - 4 packets of Stevia Sweetener
• 1 Tbs Sriracha Sauce (more if you like it spicy, less if you don't like the heat)
• 1 - 2 Cloves of fresh Garlic pressed or minced
• 1 Tbs Fresh Grated Ginger
• 1 Large Red Bell Pepper - sliced
• 1 Large Green Bell Pepper - sliced
• 1 Large Onion - sliced
• 1/2 can Pineapple Chunks or Rings broken into pieces
• Coconut Oil (to cook with)
• Salt & Pepper

MARINADE:

• Mix Tamari Sauce, Water, Pineapple Juice, Sweeteners, Garlic & Sriracha Sauce  in a large ziploc bag.
• Add Chicken thighs.
• Seal the bag and toss them inside to coat.
• Let them marinate for at least 1 hour.  The longer they marinate, the better as they absorb the flavor

VEGETABLES:

• Add a bit of coconut oil to a large, heated skillet.
• Add sliced bell peppers & onions and stir fry them until the onions become translucent and the bell peppers start to soften
• Add  about 1/2 of a can of either pineapple chunks or the rings that have been broken into pieces.
• Continue cooking until the pineapples start to get a slight color on them and the vegetables are cooked.
• Season with salt & pepper

RICE:

• Follow the directions for making your rice.  I used a brown Basmati Rice so it takes a bit longer to cook.  You can start the rice just before you start the vegetables or make it the night before so everything will be ready together.

CHICKEN:

• Use an outdoor (or indoor) Grill or a Grill Pan to cook the chicken
• Heat the Grill/Pan.
• Gently shake off excess marinade from chicken pieces.
• Do not crowd them on the grill
• Leave them alone on a med to med high heat to cook.

Enjoy!  Be sure to adjust the marinade to your taste.  More sweetener if you like it sweeter and less Tamari if you don't like too much salt.

Why You Should Walk & Squat Like A Toddler

Good Posture Begins From the Time You Learn To Stand:

Yes, that's right!  We should all aim to stand and walk like a toddler.  It seems that young children are born with naturally decent posture.  When they first learn to walk they may toddle around, hence the term toddler, but have you ever actually watched a young child's posture when they are standing, walking, running or all out moving?  Here you can see a small child squatting.  Look how he naturally rests on his heels, his knees are straight and don't turn in or out.  His chest is lifted and his spine is in a nice neutral position.  Can you do that?

As we age, we develop some bad habits.  Stress & fatigue can cause us to slump over, our spines to curve downward and our shoulders to slump.  Just sitting at a desk all day can cause our hip flexors to tighten up which will affect the whole kinetic chain. 

What is the Kinetic Chain?
The Kinetic Chain is the relationship, or how your nerves, muscles and bones work together to produce movements.
Once something in our kinetic chain becomes imbalanced we start to overcompensate in some way to avoid the discomfort we may feel and that begins the decline of our posture. As mentioned above, if you sit at a desk all day your muscles in your hips can become tightened due to under use. If your hips feel tight you will tend to lean forward which will in turn cause your shoulders to slump.

Injuries can also cause us to become imbalanced as we compensate the pain we feel with poor posture.

The next time you are out and about take the time to watch some young children playing, it could save your posture.

W.O.D. Workout of the Day - Fat Burning Circuit 10

Blast your fat with this intense circuit workout.  You just need a few simple items.
This is a  pyramid type workout.  You will start with 50 reps of the first exercise and take away 10 reps as you complete each exercise.

You will start and finish this workout with  some Jump Ropes.

EQUIPMENT

• Dumbbells
• Kettlebell (1 heavier Dumbbell will also work)
• Jump Rope (you can also jump without the jump rope)

WORKOUT

• Jump Rope - 400 reps
• Kettlebell High Pull  - 50 reps
• Feet Elevated Push Ups - 40 reps
• Dumbbell Step Ups - 30 reps (15 reps each side)
• Dumbbell Squat to Rotational Press - 20 reps
• 8 Count Body Builders - 10 reps
• Jump Rope - 200 reps

Go through this workout as quickly as possible.  Rest only as needed and get right back to it.  You want to keep your heart rate up and power through this workout to blast that fat!

Kettlebell High Pull (You can use 1 Dumbbell and hold each end)

Feet Elevated Push Ups

Dumbbell Step Ups

Dumbbell Squat with Rotation Press

8 Count Body Builders

Are you working out S.M.A.R.T.?

We all want to live a healthy lifestyle. Having goals is key to obtaining what we want. Often times our goals are not met because they are either unclear or we have unrealistic expectations. A good way to overcome this is to set S.M.A.R.T. goals.

• S - Specific
• M - Measurable
• A - Attainable/Achievable
• R - Realistic
• T - Time Based

SPECIFIC

• Your goals should be clear
• well defined
• Your reason
• Your purpose
• Your "Why"

MEASURABLE

• Measuring the progress towards your goal
• How Much, how long, etc.

ATTAINABLE

• How will this goal be accomplished?
• Is it within your grasp?

REALISTIC

• Is this goal possible to achieve?
• Are your sights set too high?
• Does it fit your "why"?

TIME BASED

• Set a time frame
• Give yourself enough time
• Don't give too much time or your goal will never be met

Couch to 5k - Up And Running Again!

I managed to get another run in yesterday.  I was able to go the whole 20 minutes.  I don't know why it has been so hard to get back where I was.  I am just happy that I was able to complete my goal.  I am hoping that I will be able to add those extra 5 minutes back on Saturday.  That will put me back where I was  before my ankle injury.

I wonder how long it takes before running becomes like walking and becomes second nature.  I find myself thinking about the clock.  I long for the time when I can just let my mind go and think about other things in life as I run.  I hope to get there soon.

5x7 Folded Card

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Gluten Free Almond & Flax Meal Crust Pizza

Yes, I know, I seem to be obsessed with pizza, right?  The truth of the matter is simply that I love bread and since I am not really eating it anymore (for now), I find myself wanting pizza.  I think it is a great way to feel like you are cheating when you are not.

For those of you following Jorge Cruise's Belly Fat Cure Fast Track, this is perfect and so Belly Good!

I have posted recipes before for another flax crust pizza and also recently a cauliflower crust pizza.  This recipe is sort of a compilation of what I think worked in each of the recipes.  I substituted about 1/4 of the almond meal with flax meal.  I like the texture and crunch that flax meal lends to the crust.  The almond meal keeps it light!  I know the last time I made this pizza I had thought abut using all almond meal but I find that it doesn't tend to get as crunchy or hold up as well and it is rich.  I must say the crust was really good this time.  Nice crunch and not dry.  You won't choke on this like I have heard some have on other recipes, lol.

Here is the recipe:

Heat oven to 375 degrees F

INGREDIENTS:
Crust:

• 1 1/4 Cups Almond Meal
• 1/2 cup Flax Meal
• 2 Large eggs
• 1/4 teaspoon sea salt
• 1 teaspoon baking soda
• 2 Tbs Coconut Oil
• 1/4  cup Parmesan cheese

Topping it off:

• 1/4 cup Low Sugar Tomato sauce (your favorite brand)
• Granulated Garlic
• Grated Parmesan
• Shredded Cheese (your choice of favorites, mix it up)
• Sliced vegetables: Bell Peppers, Onion, Mushrooms, Jalapenos, Olives, Meats, etc

DIRECTIONS:

• Mix all of the ingredients together in a bowl
• Press this dough into a lightly oiled cookie sheet
• Bake at 375 degrees for 10 - 15 minutes until slightly golden
• Add your low sugar sauce as needed
• Sprinkle a bit of Granulated Garlic on top of sauce
• Sprinkle a bit of Grated Parmesan
• Add Toppings - Bell Peppers, Mushrooms, Onions, Jalapenos, Onion, Meats (if desired)
• Add Shredded Cheese of your choice
• Bake again at 375 degrees until cheese is golden and bubbly! About another 13 minutes

Mmm Good! Makes 4 servings -

Couch to 5K Running Program. I am working my way back up!

I got back out and ran this morning.  I did a 20 minute run on the Westchester Parkway again.  Well actually it was 16 minutes with a 5 minute brisk walk and then 5 minutes running with another 5 minute cool down walk.  I really thought I could go the whole 20 minutes and I was a bit disappointed that I had to stop 4 minutes short.  I will nail it on Thursday for sure.  It was a tough run for me as I still feel deconditioned.  I warmed up longer than usual and did a nice long cool down and stretch as well.  I was super careful not to let my ankle get out from under me.  I guess I am babying it a bit, but I am so afraid of causing another injury.

I am really enjoying my new Asics Gel Neo33 Running Shoes.  They have really nice support and cushion.  I can feel the difference.  I am hoping to work back up to the 25 minutes I was running and finally get to 30 minutes.  I know it will come, I need to run everyday, but right now I can only run 3 - 4 times per week.