Monday, June 26, 2017

Chicken with Cherry Tomatoes

  • "The simple topping of delightfully tangy red cherry tomatoes makes this meal perfect."
  • 1 1/2 lbs boneless skinless chicken breast
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 tsp olive oil
  • 2 cups cherry tomatoes, halved
  • 1/8 cup water
  • 1/2 tsp dried parsley
  • 1 tbsp white wine vinegar


  1. Sprinkle chicken with 1/4 teaspoon salt and 1/8 teaspoon of pepper.
  2. In a large nonstick skillet heat olive oil over medium-high heat. Add chicken; cook for 10-12 minutes or until chicken is no longer pink turning once. Transfer chicken to a serving platter; cover and keep warm.
  3. Drain fat from skillet. Add tomato, water, parsley, vinegar, remaining salt and pepper to skillet.
  4. Bring to boiling; reduce heat. Simmer uncovered for 3-4 minutes or until tomatoes begin to soften, stirring occasionally.
  5. Serve tomato mixture over chicken.
 There are 110 calories in a 4 oz serving of Wal-Mart Boneless Skinless Chicken Breast. Calorie breakdown: 20% fat, 0% carbs, 80% protein.
There are 80 calories in a 2 tsp serving of Bertolli Olive Oil. Calorie breakdown: 100% fat, 0% carbs, 0% protein.
here are 54 calories in 2 cups of Cherry Tomatoes. Calorie breakdown: 9% fat, 75% carbs, 17% protein.

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Thursday, June 22, 2017

Iced Avocado and Coffee Drink

Deb Lindsey for The Washington Post

Singapore native Pat Tanumihardja grew up on refreshing avocado drinks like this one, which combines chunks of avocado in a coffee-laced milk sweetened with a thick simple syrup. This version is blended into a creamy vegan shake, but it can also be made with regular or low-fat milk.
The syrup is steeped with pandan leaves, which have a lightly citrusy vanilla flavor. Use the same syrup to sweeten tea and cocktails; if you have trouble finding pandan leaves, you can substitute a split vanilla bean and add a squirt of lime juice.
Make Ahead: You'll have syrup left over, which can be refrigerated in an airtight container for up to 2 months.
Where to Buy: Pandan leaves are available at Asian markets (typically frozen).

Tested size: 4 servings
  • For the syrup
  • 2 cups sugar
  • 1 cup water
  • 2 pandan leaves, trimmed and tied into separate knots (see headnote)
  • For the drink
  • Flesh of 1 large ripe Hass avocado
  • 1/3 cup espresso plus 2/3 cup water (may substitute 1 cup strong brewed coffee, cooled)
  • 2 cups almond milk (may substitute other plant-based milk)
  • 1/2 cup ice cubes, or more as needed
  • Chocolate syrup, for serving
  • Instant espresso grounds, for serving
    For the syrup: Combine the sugar, water and pandan leaves in a large saucepan over medium-high heat; once the sugar has dissolved and the liquid is bubbling, reduce the heat to medium and cook for 8 to 10 minutes, until thickened, adjusting the heat as needed.
    Discard the leaves, then pour the syrup into a heatproof container or bottle. The yield is about 1 3/4 to 2 cups; you'll need 1/4 cup for this recipe.
    For the drink: Combine the avocado, espresso and water (or coffee, if using), almond milk and pandan syrup in a blender. Add ice cubes, cover and blend on HIGH speed until smooth and frothy. Add ice cubes and blend again, as needed, for a thicker consistency.
    Divide the drink among individual glasses or cups. Drizzle the top with chocolate syrup, and then sprinkle lightly with ground espresso. Serve right away.

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Emilia Burgers

Deb Lindsey for The Washington Post
talk about your umami flavor bombs -- these are winners, all around. Besides the pair of quick and savory condiments, the ground beef is laced with Parmigiano-Reggiano cheese, in honor of chef Massimo Bottura’s roots in the Italian province of Emilia-Romagna.These are rich-tasting, so a half-burger and salad might make a nice summer meal.
Make Ahead: The salsa and balsamic mayo can be made a day or two in advance; refrigerate in separate containers with plastic wrap directly on the surface. You may have a little salsa verde left over, which would be great on garlic bread or stirred into scrambled eggs.
Tested size: 4-8 servings
  • For the salsa verde
  • 1 thick slice day-old crusty white bread
  • 2 tablespoons water
  • 1 tablespoon capers
  • 3 anchovy fillets
  • 1 small clove garlic
  • Leaves from 8 to 10 stems flat-leaf parsley (1 packed cup)
  • 1/2 teaspoon white wine vinegar
  • 5 tablespoons olive oil
  • Kosher or sea salt
  • For the burgers
  • 1 pound very cold ground beef (preferably 92 percent lean)
  • 1/2 cup packed freshly grated Parmigiano-Reggiano cheese
  • Kosher or sea salt
  • Freshly ground black pepper
  • 1 tablespoon olive oil
  • 2 tablespoons unsalted butter
  • 4 hamburger buns, preferably potato
  • For the balsamic mayonnaise
  • 1/4 cup mayonnaise
  • 2 1/2 teaspoons aged balsamic vinegar
    For the salsa verde: Place the bread in a medium bowl. Pour the water over it and let it soak in for a minute or two, then tear the bread, letting the pieces fall into a food processor. Drain the capers and anchovy fillets.
    Cut a few slices off the garlic clove and add to the food processor, along with the parsley leaves, capers, anchovies, vinegar, oil and a pinch of salt. Puree until fairly smooth, stopping to scrape down the sides of the bowl as needed. The yield is about 1 cup.
    For the burgers: Place the chilled ground beef in a mixing bowl. Fold in the cheese until well incorporated. Season lightly with salt and pepper. Divide the mixture into 4 equal portions and form each into a 3/4-inch-thick patty.
    Heat the oil in a large skillet over medium-high heat. Once the oil shimmers, add the burger patties and cook for 2 to 3 minutes per side, until well seared and just cooked through (medium-rare). Transfer to a cutting board to rest while you prepare the buns.
    Melt the butter, then use it to spread on the inside of the hamburger buns. Toast in a toaster oven until golden brown.
    For the balsamic mayonnaise: Stir together the mayonnaise and balsamic vinegar in a small bowl, until well incorporated.
    To serve, spread each bottom bun with one-quarter of the balsamic mayo. Place a burger on top, then spread salsa verde over each burger and finish with the top buns. Serve warm.

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Wednesday, June 21, 2017

Jan's Story weight loss story

I have a strong family history of diabetes, and I was headed on the same path when my blood-sugar levels started steadily climbing. However, my true wake-up call came in 2007 when I had a hysterectomy. The extra weight I carried made the healing of my surgical wound take a lot longer, and keeping the wound clean was quite a difficult task. I was disgusted with myself, but I felt more determined than ever to lose weight and improve my health.
I had been successful at losing weight before — but never at keeping it off. Once I hit a goal weight, the pounds inevitably came back. This time around, I knew I needed a different approach. On the Mayo Clinic Diet, I learned how to change not only what I ate, but how I ate and how I felt about food. Prior to starting the program, I never allowed myself to feel hunger. I almost always ate second helpings at every meal, and I ate sweets when I was bored. For the first time ever, thanks to the diet, I learned how to become aware of the feeling of satiety and never eat past a certain level of feeling "full." I stopped eating fast food. I stopped drinking carbonated beverages in favor of water. While following the diet, I learned that each and every day (maybe each hour) is a chance to start over.
Before I started the Mayo Clinic Diet, I was depressed and always tired. I never wanted to try anything new, and I had resolved myself to the "fact" that I would always be obese. In two years, I lost 105 pounds and went from a size 24 to a size 10, my blood sugar went from 101 to 93, and I can proudly say that I have completed two half-marathons!
With the Mayo Clinic Diet, I learned behavior modifications and tools to help me sustain a healthy lifestyle for the rest of my life. The information helped me face the issues that led me to overeat, and that was the help I needed. My self-esteem and confidence levels are so much better than before!


Do not look at the number on the scale as the only measurement of success. Make sure to track your progress and reward yourself along the way. This will help you feel good about the process. Success breeds success. Also, if you are experiencing a plateau, just keep doing the same things you were doing when you were losing weight, and if you can, increase the intensity of your exercise, and you will break through that plateau and be SO GLAD you didn't stop trying.

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Why would you you need a health or weight loss coach

As wellness has increased in popularity and the Internet has become an unprecedented resource for everything from recipes to research, many have taken their health into their own hands and experienced a wide range of results. With that has come the explosion of unverified information, confusion, and more yo-yo dieting than ever before!
The truth is there is no “one-size-fits-all” approach that's going to work for everyone, and figuring out the most nourishing diet and lifestyle for YOU isn’t easy.
There are many factors that go into finding your unique balance, such as your family ancestry, body type, personal preferences, life circumstances, schedule, location, access to resources, and much more. Putting it all together in a way that makes sense and allows you to thrive requires a personal touch from someone knowledgeable and supportive. That’s where a Health Coach comes in!
A Health Coach can help you sort out truth from fiction, provide you with customized information that’s relevant to you and your individual challenges or goals, and most importantly give you the opportunity to ask questions and speak freely in a supportive environment.

Here are 6 signs you would benefit from the help of a Health Coach:
1. You feel like something might be off with your health, but you’re not sure what it is.
In addition to consulting your primary care provider, working with a Health Coach can help you dig deeper into what you’re experiencing, get to the root of your imbalance, and find new ways to help you feel your best again. From fatigue and low energy to acne and digestive issues, Health Coaches guide clients through listening to their bodies and making sustainable lifestyle adjustments to fix seemingly minor issues that may have major effects on health!
2. You’re more likely to accomplish goals when you have guidance and accountability.Whether it’s having trouble addressing your cravings, finding the motivation to keep up with your fitness routine, or getting inspired to be more creative in the kitchen, a Health Coach can help you establish the structure you need to make progress toward your goals. Regular check-ins with a Health Coach will help you feel accountable for the health decisions you make in a way that is motivating and encouraging.
3. You want to improve your diet and lifestyle but you’re not sure where to begin.
One day you’re vegan, the next day you’re paleo, and the day after that you’re sure that Mediterranean is the way to go. Sound familiar? A Health Coach can help you take the pressure off perfection and simply take things one step at a time. Integrative Nutrition Health Coaches are trained in over 100 dietary theories, and can guide you towards an eating plan that works best for your mind, body and soul.
4. You’re tired of dieting, deprivation, and the frustration that comes with trying to lose weight.If you’ve tried every diet under the sun and are fed up with feeling discouraged, a Health Coach will help you reconnect with your primary goals and what’s preventing you from achieving them. Health isn’t just about nutrition – in fact, weight loss comes with a variety of lifestyle related challenges that a Health Coach can help you safely address so you can shed the weight for good.
5. You want to become a more positive health influence on the people around you.Your first priority should be to establish healthy habits for yourself, and through that process you will inevitably become a positive role model for the people around you. A Health Coach can help you refine your own health and through that process, provide you with ways to inspire others along your journey, whether it’s your family, your community, or those whose lives you touch through your work.
6. You’re looking for a more personal approach to health from a caring individual who has your best interest at heart.If you’ve exhausted the Internet and find yourself overwhelmed with all the information out there and are unsure where to begin your wellness journey, a Health Coach is definitely for you. He or she will help you create a personalized roadmap to health that prioritizes simple methods that will support you to find lasting health and happiness.
If you’re interested in taking the next step, search for Health Coaches in your area and simply reach out to begin the conversation of discovering whether they’d be a good fit for you. You can usually schedule a consultation and even speak with a few Health Coaches until you find the one that feels right for you.
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Thursday, June 8, 2017

So What is clean eating?

The term clean eating — or eating clean — seems to be all over the internet and in grocery stores and restaurants. What do these buzz words mean? Is clean eating just another fad?
Clean eating is in essence a diet — just a way of eating. But it is also a way of a way of living that lends itself to improving one's health and wellbeing.
From my reading on clean eating, I've found a few key principles that align with basic principles of healthy eating. Here is how I see clean eating:
  • Eat more real foods. Sound familiar? One of the tenets of the Mayo Clinic Diet is eating more real foods and fewer processed or refined foods. Convenience food is OK, sometimes even necessary, just make sure that what's in that can or package is the real thing with few other ingredients.
  • Eat for nourishment. Eat regular, balanced meals and healthy snacks that are nourishing and not too rushed. Eat at home more often and prepare food in healthy ways. Pack food to eat away from home when on the road, at work or activities. When you do eat out, choose wisely.
  • Eat safe food. This is my addition to the idea of clean eating. Based on the name itself, clean food should be safe. Practice food safety by washing produce before consumption (you may consider buying organic as well), keeping raw meats separate from produce from the grocery store to home, cooking food to proper temperatures and chilling food quickly after service.
Other principles you may consider to enhance the basics:
  • Eat local. Keep foods close to your home by growing your own, participating in community supported agriculture (CSA), farmers markets and the like.
  • Eat more plant-based foods. Ramp up on plants by eating more plant-based proteins, such as beans, lentils and peas, and high-protein whole grains, like quinoa, barley and buckwheat.
  • Clean up your act. Adopt a cleaner lifestyle by getting plenty of physical activity during the day, getting enough sleep at night and managing stress in healthy ways. Connect with people you enjoy — talk, laugh, share a meal, go for a walk or play a game.
Since clean eating and living a clean lifestyle have no official definitions, you can determine what they mean to you. Choose a few changes that will help you improve your diet and your overall wellbeing.
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