As I was driving to work this past Friday morning in beautiful Tallahassee Florida, I was listening to a conversation among DJ's who all agreed that people who post their daily workout stats on Facebook and Twitter are very annoying.  The DJ's took several phone calls from friends...and probably a few foe's....who also agreed these people who "bragg" about how far they ran or how much weight they lifted are highlly annoying.  My first thought was..."Well, I'm sure glad I don't post my workouts!!"  I sure don't want to offend anyone with my exercise routine!!  The more I thought about it though, the more I realized the people who are angry or annoyed or offended with these comments probably aren't where they need to be health wise.  If they were, they would understand how great a workout makes the mind and body feel.  They would feel the same joy that I feel whenever I read a post about someone who took the time to get in their workout because that's one more person out there who has the power to inspire other people to look and feel better.  That's one more person out there who is not draining this great country with preventable poor health.

Tags: radio | Tallahassee | florida | poor health | facebook | twitter

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  LOBSTER PANZANELLA

Prep: 15 minutes; Stand: 20 minutes; Total Time: 35 minutes.

Ingredients

Tags: No-cook recipes | low calorie | low fat | low carb | seafood

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  Rösti Casserole with Baked Eggs

Worthy of a Special Occasion

Nutritional Information

Tags:

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ASPARAGUS RIBBONS WITH LEMON AND GOAT CHEESE

Worthy of a Special Occasion

The fun ribbons created by shaving asparagus with a vegetable peeler are easy to make, and don't have to be coo
ked, so they retain their crunch and flavor. This fast salad makes a great light, fresh side for just about any summer dish, from burgers to grilled fish to barbecue.

Calories: 47 (54% from fat)

Fat: 2.8g (sat 1.2g,mono 1.3g,poly 0.2g)

Protein: 2.7g

Carbohydrate: 3.7g

Fiber: 1.4g

Cholesterol: 3mg

Iron: 1.3mg

Sodium: 105mg

Calcium: 26mg

Jaime Harder, Cooking Light, JULY 2007

Tags: asparagus | healthy recipe | low calorie recipe | low fat recipe | low carbohydrate recipe | Vegetarian Recipe

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  FISH TACOS & CABBAGE SLAW

Ingredients

• 4  cups  very thinly presliced green cabbage
• 1  cup  chopped plum tomatoes
• 1/3  cup  thinly sliced green onions
• 1/4  cup  chopped fresh cilantro
• 2  tablespoons  fresh lime juice
• 5  teaspoons  extravirgin olive oil, divided
• 1/2  teaspoon  salt, divided
• 1  pound  tilapia fillets
• 1  teaspoon  chili powder
• 8  (6-inch) corn tortillas

Nutritional Information

Calories: 305 (29% from fat)

Fat: 9.8g (sat 2g,mono 4.9g,poly 1.2g)

Protein: 26.5g

Carbohydrate: 30.1g

Fiber: 4.4g

Cholesterol: 75mg

Iron: 1.4mg

Sodium: 445mg

Calcium: 162mg

Tags: healthy recipe | fish | tacos | cabbage | tallahassee florida

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Papaya Power Health Magazine - May 2010
Pick this tropical fruit to smooth your skin, get rid of bloating, and help sinus problems. 

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1.  Flat Belly Food:  ward off that bloated feeling by eating a slice of papaya for dessert.  Papain, the main enzyme in papaya, is an ace at breaking down fiber, which can cause gas if not digested well, says Maoshing Ni, Ph.D., who practices traditional Chinese medicine and is the author of Secrets of Self-Healing.

2.  Sinus Saver:  want to ease the symptoms of chronic sinusitis?  Make papaya a staple in your fruit salads.  Bromelian, an enzyme in papaya, can reduce mucus and inflammation, according to a German study.

3.  Skin Brightener:  papaya's fruit acids and protein dissolving enzymes remove dead skin cells and even out skin discoloration.  Get a glowing complexion using this gentle exfoliating treatment, from Stephanie Tourles, author of Organic Body Care Recipes:  Extact 1 tbsp papaya juice by mashing a peeled slice with a spoon and straining the pulp.  Soak up juice with a cotton ball, and apply to face, throat, and decolletage.  Wait 10 minutes, then rinse with cool water.

4.  Bone Strengthener:  papaya is a sweet way to improve your bone health.  It contains folate, a B-vitamin that can help prevent osteoporosis-related bone fractures.  Just add this delish smoothie to your diet: Blend 1 cup fat-free milk, 1/4 of a peeled papaya, 1/2 cup blueberries, and 1/2 tbsp honey.  Drink Up!

 

SWEET & LOW: one cup of papaya has just 55 calories!

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Cool Fitness Gadget: 

Sleep Tracker

Lot's of devices can tell you how many calories you burn in a day or the total distance in your run, but the Fitbit does all that and more: It monitors the quality of your sleep by noting the time you fall asleep, how long you are under, and how many times you wake up, giving you a better sense of how much rest you're really getting. $100.00 www.fitbit.com

 

 

Tags: Fitness Gadgets | Papaya

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  Savory Snack Dip

Hummus delivers a winning combo of protein and healthy fat from beans and tahini (ground sesame seeds). Chickpeas are full of fiber, iron, and many B vitamins, including folate for proper cell formation. Make a large batch of hummus early in the week and enjoy with nutrient-rich fresh veggies or fiber-filled whole grain pita chips for dipping.  This Middle Eastern dip is traditionally made with chickpeas, tahini, lemon juice, and olive oil; it lends itself to several variations. Prepare and refrigerate it a day ahead; let it stand at room temperature for 30 minutes before serving. Garnish with a lemon wedge and fresh parsley sprig, and serve with Spicy Baked Pita Chips.

Preparation

1. Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.

Feta-Baked Hummus: Combine Traditional Hummus, 1/2 cup (2 ounces) crumbled reduced-fat feta cheese, 1/4 cup chopped fresh parsley, and 1/2 teaspoon ground cumin. Transfer mixture to an 8-inch square baking dish coated with cooking spray. Sprinkle with 1/2 cup (2 ounces) crumbled reduced-fat feta cheese. Bake at 400° for 25 minutes or until lightly browned. Garnish with parsley sprigs. Yield: 4 cups (serving size: about 2 tablespoons).

CALORIES 44 (51% from fat); FAT 2.5g (sat 0.6g, mono 1g, poly 0.6g); PROTEIN 2g; CARB 3.8g; FIBER 0.8g; CHOL 1mg; IRON 0.3mg; SODIUM 109mg; CALC 21mg.

White Bean and Roasted Garlic Hummus: Since this variation calls for roasted garlic, you can just omit the raw crushed garlic cloves from the Traditional Hummus. Remove white papery skin from 2 whole garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Place garlic pulp, Traditional Hummus, and 1 (15-ounce) can rinsed and drained cannellini beans (or other white beans) in a food processor; pulse 5 times or until chopped. Add 1/4 cup water; process until smooth, scraping down sides as needed. Stir in 3/4 teaspoon chopped fresh rosemary. Yield: 5 cups (serving size: about 2 1/2 tablespoons).

CALORIES 45 (40% from fat); FAT 2g (sat 0.3g, mono 1g, poly 0.6g); PROTEIN 1.8g; CARB 5.3g; FIBER 1.2g; CHOL 0mg; IRON 0.4mg; SODIUM 81mg; CALC 16mg.

Spicy Red Pepper Hummus: Cut 2 red bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut into strips. Combine bell peppers, 2 teaspoons chile paste with garlic (such as sambal oelek), 1/2 teaspoon paprika, and 1/8 teaspoon ground red pepper in a food processor; pulse until smooth. Transfer pepper mixture to a serving bowl; stir in Traditional Hummus. Yield: 4 cups (serving size: about 2 tablespoons).

CALORIES 39 (46% from fat); FAT 2g (sat 0.3g, mono 1g, poly 0.6g); PROTEIN 1.4g; CARB 4.3g; FIBER 1g; CHOL 0mg; IRON 0.3mg; SODIUM 74mg; CALC 11mg.

Tags: Healthy Snack Dip | Hummus | low calorie | low fat

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I am a bit surprised at how completely excited I feel for the delivery trucks to pull up with our new home gym!!!  I'm all out of excuses why we should not get some equipment for the house so we finally broke down and went to Busy Body.  Not only did we come home with an elliptical but they have an amazing deal right now that lets you bring home a home gym as well....for FREE!!!  There's no excuse for not being in the best shape of our lives now. 

Tags: Home gym | pre cor elliptical | busy body | Exercise

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  Skillet Gnocchi with Chard and White Beans

6 Servings * Total Time 30 Minutes

Ingredients

• 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
• 1 16-ounce package shelf-stable gnocchi, (see Tip)
• 1 medium yellow onion, thinly sliced
• 4 cloves garlic, minced
• 1/2 cup water
• 6 cups chopped chard leaves, (about 1 small bunch) or spinach
• 1 15-ounce can diced tomatoes with Italian seasonings
• 1 15-ounce can white beans, rinsed
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 cup finely shredded Parmesan cheese

Preparation

1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

Tips & Notes

• Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

Nutrition

Per serving: 325 calories; 7 g fat (2 g sat, 3 g mono); 8 mg cholesterol; 55 g carbohydrates; 14 g protein; 6 g fiber; 616 mg sodium; 360 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv), Calcium & Iron (19% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 fat

Tags: high fiber | high protein | low fat | easy dinner recipe | healthy recipe

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ASPARAGUS AND SMOKED TROUT FRITTATA

Total: 30 minutes
Yield: 4 servings (serving size: 2 wedges)

Nutritional Information

Tags: healthy recipes | asparagus | trout | frittata | low carb | low fat | high protein

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Chicken, Red Potato, and Green Bean Salad

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Ingredients

Dressing:

Salad:

To prepare dressing, combine first 8 ingredients, stirring well with a whisk.

To prepare salad, place potatoes in a saucepan; cover with water. Add 1 teaspoon salt to pan; bring to a boil. Reduce heat, and simmer 10 minutes or until almost tender. Add beans, and cook an additional 4 minutes or until beans are crisp-tender. Drain. Rinse with cold water; drain well.

Quarter potatoes. Place the potatoes, beans, chicken, onion, and greens in a large bowl. Drizzle with dressing; toss gently to coat. Serve immediately.

Nutritional Information:

Calories: 269 (29% from fat)
Fat: 8.8g (sat 1.8g,mono 4.4g,poly 1.6g)
Protein: 22.4
Carbohydrate: 26.1g
Fiber: 5.8g
Cholesterol: 53mg
Iron: 3.8mg
Sodium: 761mg
Calcium: 96mg

Barbara Lauterbach, Cooking Light, MAY 2004

Tags: MM Fitness | Healthy Salad Recipe | chicken | green beans | red potato

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Roasted Spring Vegetables with Arugula Pesto
Eating Well-March/April 2010

8 servings, scant 1 cup each
Active Time: 15 minutes
Total Time: 40 minutes

Ingredients

Roasted Vegetables

• 4 cups baby or new potatoes, 1 to 2 inches in diameter, halved or quartered depending on size
• 5 teaspoons extra-virgin olive oil, divided
• 4 cups peeled baby carrots
• 1 bunch asparagus, trimmed and cut into thirds
• 1/2 teaspoon salt
• 1/2 cup baby arugula for garnish

Arugula Pesto

• 1 clove garlic, peeled
• 5 cups baby arugula
• 1/2 cup finely shredded Asiago cheese
• 1/4 cup toasted pine nuts (see Tip)
• 1/4 cup extra-virgin olive oil
• 1/4 teaspoon salt

Preparation

1. To prepare vegetables: Position rack in upper and lower thirds of oven; preheat to 425°F.
2. Toss potatoes with 2 teaspoons oil in a large bowl and spread on a large baking sheet. Roast in the lower third of the oven for 5 minutes.
3. Meanwhile, toss carrots with 2 teaspoons oil in the bowl and spread on another large baking sheet. After the potatoes have roasted for 5 minutes, place the carrots in the upper third of the oven and roast potatoes and carrots for 15 minutes.
4. Toss asparagus with the remaining 1 teaspoon oil in the bowl. Add to the pan with the potatoes, toss to combine and return to the oven. Continue roasting until all the vegetables are tender and starting to brown, 8 to 10 minutes more.
5. To prepare pesto: Meanwhile, drop garlic through the feed tube of food processor with the motor running; process until minced. Stop the machine and add arugula, cheese, pine nuts, 1/4 cup oil and 1/4 teaspoon salt. Pulse and then process, scraping down the sides as necessary, until the mixture is a smooth paste.
6. Toss the roasted vegetables with 1/3 cup pesto and 1/2 teaspoon salt in the large bowl (reserve the remaining pesto for another use: refrigerate for up to 1 week or freeze). Transfer to a serving dish and garnish with arugula, if desired.

Nutrition

Per serving: 157 calories; 7 g fat (1 g sat, 4 g mono); 2 mg cholesterol; 21 g carbohydrates; 4 g protein; 4 g fiber; 243 mg sodium; 654 mg potassium.

Nutrition Bonus: Vitamin A (167% daily value), Vitamin C (20% dv), Potassium (19% dv)

Tags: Healthy Recipes in Tallahassee | low fat

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Check out all the upcoming events on our April calendar.  There are hikes, walking tours, charity walks and fun runs scheduled every weekend from now until May!  Take advantage of meeting new people, enjoying our beautiful city and best of all, improving your health all at the same time!

Tags: outside fitness | charity | hike | walk | fun run | Tallahassee fitness | group fitness in Talahassee

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   Salmon Classic

16 servings

Active Time: 10 minutes

Total Time: 10 minutes

INGREDIENTS

Preparation

1.  Top each pumpernickel slice with 1 1/2 teaspoons horseradish cream and 1 slice salmon. Garnish with a sprig of dill.

Nutrition

Per serving: 48 calories; 1 g fat (0 g sat, 1 g mono); 4 mg cholesterol; 5 g carbohydrates; 4 g protein; 1 g fiber; 171 mg sodium; 28 mg potassium.

Nutrition Bonus: Protein, omega-3s, niacin, vitamin B6.

Exchanges: 1/2 starch, 1/2 lean meat

Recipe from Eating Well - Fall 2004

Tags: Salmon Recipe | diabetes appropriate | low carbohydrate recipe | low fat recipe | heatlhy recipe | eating well

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 Rocco DiSpirito's was the guest chef on CBS's The Early Show this morning.  He has a new book out Now Eat This!  When you think of comfort food, the word "healthy" doesn't come to mind, but celebrity chef Rocco Dispirito shows us how to make comfort food that's healthy and cheap.  For more of Rocco's healthy recipes go to: www.cbs.com

Peach and Blueberry Cobbler With Ginger and Cinnamon

INGREDIENTS:
Nonstick cooking spray
4 ripe peaches, peeled, pitted, and sliced
1 cup fresh blueberries
1/4 cup plus 2 tablespoons granulated Splenda
3/4 cup plus 1 tablespoon Bisquick Heart Smart baking mix
1 teaspoon ground ginger
1/4 teaspoon ground cinnamon
1/3 cup skim milk
2 tablespoons Turbinado sugar, such as Sugar In The Raw

METHOD:

Preheat the oven to 425˚F. Spray a 7 X 11-inch glass baking dish with cooking spray, and set it aside.

In a medium bowl, mix together the peaches, blueberries, the 1/4 cup Splenda, and the 1 tablespoon baking mix. Pour the fruit mixture into the prepared baking dish.

In a medium bowl, combine the remaining 2 tablespoons Splenda, the remaining 3/4 cup Bisquick, and the ginger, cinnamon, and milk. Stir until the mixture forms a soft dough. Drop spoonfuls of the dough evenly over the fruit mixture. Sprinkle the sugar over the dough.

Bake the cobbler until the fruit is tender and the biscuit topping is golden brown, about 30 minutes. Let it rest for 5 minutes before serving

Tags: The early show | Rocco DiSpirito | Blueberr | Peach | Cobbler | healthy recipe | low fat | cheap

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 Mushroom Lasagna with Creamy Béchamel

Lots of porcini, shiitake, and cremini mushrooms are smothered in a creamy sauce for this tasty entrée. The white sauce, or béchamel, for the lasagna is thinner than traditional ones. It will just coat the back of a wooden spoon, but it thickens and soaks into the noodles as the lasagna bakes.

Mushroom filling:
2 cups boiling water
1 cup dried porcini mushrooms (about 1 ounce)
1 tablespoon olive oil
2 cups chopped onion
4 garlic cloves, minced
8 cups sliced shiitake mushroom caps (about 1 1/2 pounds)
3 cups sliced cremini mushrooms (about 1/2 pound)
1/2 teaspoon salt
1/2 cup Côtes du Rhône or other fruity red wine
1 tablespoon low-sodium soy sauce
1/4 cup chopped fresh parsley
2 teaspoons chopped fresh or 3/4 teaspoon dried rosemary
1/4 teaspoon freshly ground black pepper

Béchamel:
3 cups 1% low-fat milk
2 tablespoons butter
3 tablespoons sifted all-purpose flour
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg

Remaining ingredients:
Cooking spray
1 (8-ounce) package precooked lasagna noodles
1 cup (4 ounces) grated fresh Parmesan cheese

To prepare filling, combine water and porcini in a small bowl; let stand 30 minutes. Drain porcini through a sieve over a bowl, squeezing porcini to extract liquid. Reserve 1 1/2 cups liquid; discard remaining liquid. Rinse porcini, and drain. Chop coarsely; set aside.

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 5 minutes or until tender. Add garlic; sauté 30 seconds. Add shiitake mushrooms, cremini mushrooms, and 1/2 teaspoon salt. Sauté 5 minutes or until mushrooms release moisture and begin to brown. Stir in porcini, wine, and soy sauce. Cook 4 minutes or until liquid almost evaporates, stirring frequently. Stir in parsley and rosemary. Add the reserved porcini liquid; bring to a simmer. Cook until liquid is reduced to 3/4 cup (about 10 minutes). Remove from heat; stir in 1/4 teaspoon pepper.

To prepare béchamel, place milk in a 4-cup glass measure. Microwave at HIGH 3 minutes or until hot, stirring after 2 minutes. Melt butter in a large, heavy saucepan over medium heat. Add flour, stirring with a whisk, and cook 1 minute or until bubbly, stirring constantly. Gradually add milk, stirring constantly with a whisk. Bring to a simmer; cook over low heat 8 minutes or until sauce slightly thickens, stirring frequently. Remove from heat, and stir in 1/2 teaspoon salt, 1/4 teaspoon pepper, and nutmeg.

Preheat oven to 350°.

Spread 1/2 cup béchamel in bottom of an 11 x 7-inch baking dish coated with cooking spray. Arrange 3 noodles over béchamel; top with 1/2 cup béchamel. Top with 1 cup mushroom mixture. Sprinkle with 1/4 cup cheese. Repeat layers three times (dish will be very full). Cover with foil; place baking dish on a baking sheet. Bake at 350° for 30 minutes. Uncover lasagna; bake an additional 15 minutes or until cheese melts.

Tags: low calorie | vegetarian | cooking light | lasagna | healthy recipe | mushroom

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Check out Women's Health Magazine to see how they have gathered tons of great details on what motivates Olympians during their work-outs, diets, etc.  Good stuff!

Tags: motivation | Exercise | Fitness | Diet | Training | Olympics | Olympians | Womens Health Magazine

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I got my Fitness Tip of the Week from March 2010's Women's Health magazine in an article called the The Rainbow Connection.  Eating better is always on my mind.  I know that my body would perform better now if I made better food choices and my quality of life as I grow older would also be better, especially if I were to ward of cancer, disease and the natural aging process just from the foods I eat.  So this article on eating an array of colorful foods spoke to me and I've set a goal for myself to eat each color in the rainbow everyday!  Red, orange, yellow, green, blue, purple, and white!

Tags: goals | motivation | eating better | healthy food choices

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Grilled Portobello-Goat Cheese Pitas


If the tomatoes are ripe, skip grilling them. Serve with a tropical fruit salad of mangoes, cantaloupe, and pineapple sprinkled with toasted coconut.


1 1/2 teaspoons bottled minced garlic
1 teaspoon olive oil
4 (6-inch) pita rounds
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 (6-ounce) package portobello mushrooms
2 medium tomatoes, cut into 1/4-inch-thick slices
1/3 cup (3 ounces) goat cheese
1/2 cup chopped fresh basil



Yield:  4 servings (serving size: 1 topped pita)

CALORIES 283 (27% from fat); FAT 8.5g (sat 4.7g,mono 2.4g,poly 0.7g); IRON 2.7mg; CHOLESTEROL 17mg; CALCIUM 133mg; CARBOHYDRATE 39.8g; SODIUM 731mg; PROTEIN 11.9g; FIBER 2.9g

Cooking Light, AUGUST 2004

Preheat a grill pan over medium heat.

Combine garlic and oil; brush evenly over pitas. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper evenly over pitas. Place pitas in pan, and cook 2 minutes on each side or until toasted.

Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper evenly over mushrooms and tomatoes. Place mushrooms in pan; cook 6 minutes or until tender, turning once. Remove mushrooms from pan. Add tomatoes to pan; cook 1 minute.

Spread goat cheese evenly over pitas. Arrange the mushrooms and tomatoes evenly over pitas. Sprinkle with chopped basil.

Tags: low calorie | Healthy | Vegetables | Pitas | Goat Cheese | potobella | Grilled | Vegetarian Recipe

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By Mayo Clinic staff

Serves 6

Ingredients

8 ounces farfalle (bow tie) pasta
2 tablespoons olive oil
4 garlic cloves, crushed
1/2 can (19 ounces) garbanzos, rinsed and drained
1/2 cup unsalted chicken broth
1/2 cup golden raisins
4 cups fresh spinach, chopped
2 tablespoons Parmesan cheese
Cracked black peppercorns, to taste

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

In a large skillet, heat the olive oil and garlic over medium heat. Add the garbanzos and chicken broth. Stir until warmed through. Add the raisins and spinach. Heat just until spinach is wilted, about 3 minutes. Don't overcook.

Divide the pasta among the plates. Top each serving with 1/6 of the sauce, 1 teaspoon Parmesan cheese and peppercorns to taste. Serve immediately.

Tags: healthy recipe | spinach | garbanzos | raisins | high in fiber | low fat | good fats | Mayo Clinic

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