Blog

Why do I stall? The body always wants to balance itself, so it is only a natural thing that your body composition, conscious and unconscious behaviors, and eating habits will play a role. General health conditions and medication use, as well as food quality, antibiotics, or hormones may play a role. One of two things…

Ingredients 1 cup lentils 1 cup chopped yellow onion 1 whole dried bay leaf 1 cup fresh chopped carrots 1 cup chopped onion 1 minced garlic clove 1/4 tsp salt 1/4 tsp pepper 1 tsp of plain greek yogurt (optional) 1 scoop unflavored whey protein powder (optional) Cooking Instructions Please note: This recipe requires 8-10…

Ingredients 2 teaspoons olive oil 12 boneless, skinless chicken thighs (about 1 1/2 pounds) salt to taste freshly ground black pepper 1 cup chopped onion 3 cloves garlic, minced 1 1/2 teaspoons curry powder 1 1/2 teaspoons ground cumin 1 teaspoon ground cinnamon 1 medium butternut squash, peeled, seeded and cubed 2 medium russet potatoes,…

Ingredients 6 ounces ground bison ⅓ cup plus 1 Tbs. breadcrumbs 1 clove garlic, crushed 3-¼ Tbs. lite soy sauce 1-¼ tsp. vegetable oil ½ onion, cut into chunks ¾ bay leaf ¼ cup dry sherry 3-¼ cups water ¼ cup white rice, uncooked 1-⅔ cups cabbage, cut into chunks 1-¼ carrots, cut diagonally into…

If you have a busy work schedule and can’t fit in exercise before or after work, increase your activities at work such as taking the stairs, walking during your lunch break, parking the car further, and using the restroom that is farthest away from your desk. For a busy home/family schedule, consider getting the family…

Ingredients 1 medium lime 6 quail, cleaned and halved ribs removed if desired 1/3 cup all-purpose flour 1 teaspoon salt 2 tablespoons vegetable oil 2 tablespoons packed brown sugar 1/2 teaspoon dired mint (optional) 1/2 cup dry white wine, sauce lime wedge, for garnish avocado, sliced for garnish mint sprig (to garnish) Cooking Instructions About…

If you only have 30 minutes to exercise, would you prefer burning 150 calories or 300 calories? It all depends on how hard you are working out during the session. Unfortunately, sweating is not the best indicator to judge how hard you exercise. You can take a walk during a hot summer day in Texas…

Ingredients For Grilled Swordfish: 1/2 teaspoon olive oil salt to taste freshly ground black pepper 1 swordfish fillet, about 3 ounces For the wrap: 1/2 cup cream cheese, low-fat whipped 1/2 teaspoon minced, fresh jalapeño pepper 1/2 teaspoon freshly grated lime zest 1 Small Mission Carb Balance Whole Wheat tortilla 1 large lettuce leaf (bibb,…

Do you want your whole family to be healthy, but you’re not sure how to do it? How do you get everyone motivated to do something fun and healthy together? It can be done! The Centers for Disease Control and Prevention recommend 30 minutes of moderate activity a day for adults and 60 minutes for…

Simply walking can be one of the most beneficial forms of exercise. According to the U.S. Department of Health and Human Services, it is recommended that people exercise at least 30 minutes on most days of the week. How can we track how much we walk every day? You got it! PEDOMETERS! Pedometers are an…

Ingredients: For the yogurt marinade and dressing: 2 cups Honey Flavored Greek Yogurt 2 cloves garlic, minced juice and zest of 1 lemon 1 tablespoon honey 1/4 cup chopped, fresh mint leaves salt to taste freshly ground black pepper For the chicken and vegetable kebabs: 1 1/2 pounds skinless, boneless chicken thighs 2 tablespoons olive…

Ingredients: 1 12-ounce can solid white tuna packed in water, drained 1 lemon 1/3 cup chopped red onion 3 tablespoons chopped, fresh parsley 2 cups cooked cannellini beans (white kidney beans or use canned beans rinsed thoroughly) 1/2 cup Roasted Shallot Vinaigrette (see recipe) 12 black olives 1 pint cherry tomatoes 2 large bunches arugula,…

How to Fit a Workout into Your Already Busy Schedule All moms have busy schedules, which can make it difficult to find time for exercise. Whether you are taking care of children all day, or working outside of the home, I know that finding time to take care of yourself can be tough. Here are…

Are there obstacles that keep you from being physically active? We all know that exercise provides many benefits to us, ranging from decreasing our risk for diabetes and heart disease to improving our quality of life.  However, most of us are so busy with our lives and taking care of our family that we often…

Ingredients: 1 1/2 tablespoons olive oil 1 teaspoon balsamic vinegar 1 clove garlic, crushed 1 small rosemary sprig, chopped or 1/4 teaspoon dried salt to taste freshly ground black pepper 2/3 pound flank steak Cooking Instructions: Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the flank steak. Refrigerate for at least…

Ingredients: 2 tablespoons olive oil 1 onion, finely chopped 1 tablespoon finely minced garlic 2-3 teaspoons dry oregano 3 cups canned plum tomatoes, coarsely pureed with their juices salt to taste freshly ground black pepper 4 boneless, skinless chicken breasts, about 8 ounces each 1/4 cup chopped fresh dill or Italian parsley Cooking Instructions: Heat…

Ingredients: 2 teaspoons canola oil 1 large onion, sliced 1 16-ounce package frozen black-eyed peas 1 16-ounce package frozen chopped mustard greens, or spinach 1 8-ounce package baked, seasoned and smoked tofu, cut into 1/2-inch dice 4 cups water 2 teaspoons hot pepper sauce, plus more to taste 1 teaspoon salt Freshly ground pepper, to…

Ingredients 1 pound chicken thighs and/or legs salt to taste freshly ground black pepper About 1 1/3 tablespoons flour 2 teaspoons canola oil 1/3 carrot, coarsely chopped 1/3 onion, coarsely chopped 1/3 celery stalk, coarsely chopped 1/3 sprig fresh thyme, or 1/4 teaspoon dried 1 1/3 tablespoons red wine 1 1/3 pints Basic Chicken Stock…

Ingredients: 2 pork tenderloins, cleaned of silver skin, tail end removed 2/3 tablespoon butter 1 1/3 cups assorted fall mushrooms (morels, shiitakes) 1 1/3 tablespoons white wine 1/8 cup shallots 2/3 teaspoon chopped thyme 1/8 cup bread crumbs salt and pepper to taste For the Marinade: 1 cup extra virgin olive oil 2 tablespoons Worcestershire…

Ingredients: 1/2 mango, peeled, pitted and coarsely chopped 1/2 large shallot, peeled and coarsely chopped 1/2 jalapeno pepper, or to taste, seeded 2 tablespoons fresh lime juice 1/2 teaspoon honey salt to taste 1/2 pound medium or large shrimp, peeled and deveined freshly ground black pepper 2 bamboo or metal skewers 1/3 cup hot, cooked…