Health and Fitness Advice | Weight Losing Tips and Tricks | Diet Patch | Fitness Meals | Low-fat Recipes | Day Meals | Dessert Recipes | More Food Ideas


Health and Fitness Advice | Weight Losing Tips and Tricks | Diet Patch | Fitness Meals | Low-fat Recipes | Day Meals | Dessert Recipes | More Food Ideas


Health and Fitness Advice | Weight Losing Tips and Tricks | Diet Patch | Fitness Meals | Low-fat Recipes | Day Meals | Dessert Recipes | More Food Ideas


Health and Fitness Advice | Weight Losing Tips and Tricks | Diet Patch | Fitness Meals | Low-fat Recipes | Day Meals | Dessert Recipes | More Food Ideas


Health and Fitness Advice | Weight Losing Tips and Tricks | Diet Patch | Fitness Meals | Low-fat Recipes | Day Meals | Dessert Recipes | More Food Ideas


Easy Fitness

Easy Fitness and Nutrition Fundamentals

What you eat affects how you look and feel.
While we are supposed to be eating 5 to 9 servings of fruits and vegetables a day, we're eating closer to 3 servings. And when you get women out of the picture (they tend to eat more of the good stuff than men), only about one in five of us are eating as many servings as we should.

easy fitness

Meanwhile, we are eating a lot more meat than we need to eat. This is serious stuff. Not only because these eating habits tend to make us fat, but also because they predispose us to the chronic diseases, including diabetes, heart disease, osteoporosis, stroke and a variety of cancers that are the leading causes of death and disability.
In other words, the way most of us eat is quite literally killing us.

So What can we do about it?

Simple Changes
It's almost absurdly easy to eat a healthful diet that will keep you lean, stoked, and satisfied. Forget about learning the minutia of vitamins, minerals, and trace elements. You don't have to become an expert in nutrition. You certainly don't have to turn your eating habits into some kind of religion.

You can make it as complicated as you like, of course, but the truth is, you're better off (and going to be more likely to burn off that fat and keep it off) if you just eat a good healthful, sensible diet.

Go To Variety

The number one principle of good nutrition is to eat a wide variety of foods.
This doesn't mean staggering your weekly stops at your local burger bar. What it means is working more grains, fruits, vegetables, low-fat dairy products, lean meats, fish, poultry, and dried beans into your diet.

Exercise for man and woman

The reason it's important to go for variety and eat more of these foods is that they supply you with much more of the essential vitamins, minerals, and fiber than do those burgers.

Soak Your Grains

Why do I say soak your grains! Have you ever eaten a bowl of oatmeal only to bloat up and feel like you have a rock in your stomach afterwards? Let me explain to you why that is. Unsoaked grains are very hard on your digestive system. All grains, nuts and seeds have three common properties that you must address before eating them.

The Best Heart Healthiest Grains for all
Photo Credit : Amazing Health
Enzyme inhibitors

Phytates/phytic acid

Complex proteins

Enzyme inhibitors are just what they sound like, they inhibit enzymes. Enzymes are needed to break down and digest our food, so having those actions stopped is not a good thing.

Phytic acid combines with minerals like calcium, magnesium, copper, iron and zinc in the intestines and blocks their absorption. This can lead to serious mineral deficiencies and bone loss.

Complex proteins are large molecules that are really hard for our bodies to break down completely, so the part that does not get broken down acts like a battering ram on our guts. Grains, seeds and nuts are so hard for us to break down and a diet high in these foods can lead to IBS, chronic indigestion, allergies, Candida overgrowth, IBS and many other serious gut issues.

When you soak grains they go through a pre-digestion process that makes it easier for us to break down and digest and neutralize the unwanted properties of grains so that we are able to enjoy the rich minerals and B vitamins of grains. Soaking grains are pretty easy, you need three things to soak grains.

Filtered water
A neutralizer

Dairy: whey, yogurt, kefir, buttermilk
Non Dairy: lemon juice, or apple cider vinegar

Soaking times and neutralizers vary from the different grains you are soaking. I find when I eat unsoaked grains any more I eat more than I would if they were soaked and I bloat up and get gassy and I am hungry within an hour. There are many great sources for finding recipes for soaking grains. One of my favorites is Monica Corrado’s book you can find on her website: COOKING FOR WELL or Nourishing Traditions book by Sally Fallon with Mary G Enig, PhD. Now get to soaking and enjoy less gastric distress!

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Natural Medicine and Pregnancy

Why so many women opt for natural medicine when they have any kind of illness during pregnancy? Because they are advised by doctors to be highly selective of the type of medications they might take. That is why natural medicine could be of benefit as an alternative or second choice.

During your pregnancy, you are constantly worried about your baby’s health as well as your own health. Some experts believe that natural medicine can help reach those goals that are vital to both your health and the health of your baby.

They further believe that natural medicine will help pregnant women achieve a more consistent state of health without experiencing those nasty side effects most chemical medications could cause.

Although nature medicine is almost certain to be a wiser choice, it is important that you should always consult your doctor before taking or purchasing any medicine, including any natural medicine.

You can tell your doctor that you are interested in using natural medicine to help you deal with the discomfort that your pregnancy is causing, or the treatment of illness during your pregnancy. It is the best way to ensure that you will not put your baby in danger.

Every pregnancy is unique. Therefore, no case should be treated exactly the same way. It’s great to know that you are doing your best to ensure your baby’s health. The feeling is even better if your efforts result in a perfect alternative solution using natural medicine.

Natural medicines help your baby’s immune system as well as yours, both are working hard to help your baby grow as healthy as the way it should be. Normally, natural medicines could provide almost enough treatment for you and your baby’s needs during your pregnancy.

However, It is important that you must always consult a qualified professional if you interested in, or opt for, nature medicine. Medicine is by nature poison itself, even nature medicine with 100% “pure natural ingredients” should not be regarded as “safe medicine” at all.

Keep it in mind, choose as wisely as you could, and work closely with your doctor, you’ll be able to enjoy all the benefits of Nature medicine without pullback.

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Daily Workout Routine for Women

Five things every daily workout routine for women needs.

We come to the point in the year where a lot of us have abandoned our New Year’s resolutions. However, that doesn’t mean that any woman hasn’t forgotten that staying in shape is important, instead we are bored with our routines. This article will help you create a great daily workout routine for women that will bring them great results and keep them motivated all year round.

Workout routing

Daily Workout Routine For Women In 5 Easy Steps

1. High Intensity Interval Training
20 minutes on a treadmill every day can bore anyone to death. But we all know the importance of having to cardio; is great for your heart, your muscles and your overall fitness. So it will be great if somebody could tell you that you can get better results from a shorter work out than you can from overdoing it on the treadmill. That’s what high intensity interval training does. Instead of running steadily for 20 minutes, one all out for 20 seconds and then jog for 10 seconds. Repeat this for a total of four minutes and you will give your heart and amazing workout. This High intensity and interval training is far more important in this daily workout routine for women.

2. Weight lifting
A lot of women shy away from weightlifting, because it makes them feel like they will get too bulky. The opposite is true, and so weightlifting should be a daily part of your exercise routine for women. Women have a lot less testosterone than men, so the idea that they will get massive muscles without taking steroids is wrong. Instead, weight lifting will make you stronger and fitter than you would be otherwise.

3. Gymnastics
If you want to look at how to carve a perfect body, you need to look no further than gymnastics. Workout routine for women includes Female gymnasts, female gymnasts are strong and agile, yet they look feminine and beautiful. You can have some of that if you are gymnastics to your daily exercise routine. This doesn’t have to be Olympic gymnastics, but learning to do handstands and cartwheels is fun and effective at building strong muscles.

4. Flexibility
Everyone should welcome affect ability. Flex ability is one of those things that you don’t realize you’ve got until it’s gone. Don’t make this mistake, and spend a good ten to 15 minutes of your daily exercise routine for women stretching and doing general Flexibility exercises. You will certainly thank yourself later on.

5. Fun
In spite of all the daily hard workout routine having fun is also very important, and is the major thing that you need to add into your exercise workouts. For some people this will be concentrating more on exercise they love, and for some people will be the opposite‐trying to remove the things that they don’t like in an exercise regime and replacing them with things that are just as good for them. For some people it will be variety, and there is nothing wrong with changing your schedule up as long as you are making progress. Also, there will be times when you have the opportunity to do exciting things and live life; do not pass up the chances. It’s very easy to become addicted to the gym, and Miss loads of opportunities to get out in the real world and usual physical

Fitness. If your friends are going to the beach for the day, go with them. If your partner wants to go to the restaurant, go with him and see if you can find a healthy meal there instead of making your own. These are the things that will help you stick to your regime is much as any particular daily workout plan for women.

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Healthy Food Habits

Do you want to be fit and healthy? Well if you want, you may follow many diet plans to lose weight. But are you sure that you are following a perfect diet plan? The improper food intake can lead us to several disorders which you might not be aware.

Some major disorders are ulcer, food poisoning, dyspepsia, obesity and anorexia nervosa. The causes of these disorders are common which are usually neglected, but little awareness can prevent us. Prevention can lead us to a healthy life. Here the question arises that how can we prevent them? Which basic factors are required for a proper healthy life? The answer to these questions is simple

Healthy food habits for all

Ulcer is classically viewed as a condition in which the stomach acid digests the mucosal lining of GI tract itself.

Preventing Disorders

How to prevent it?

Aggravating factors such as smoking, aspirin, excess intake of coffee, tea, alcohol and missing a meal are to be avoided.

Morning Walk

Is The Best Exercise

Morning walk, unfortunately, is the most overlooked and neglected form of exercise. Are you among all those people who think that morning walk has no good effects on our body? If you really think like that, you are totally wrong. Morning walk is even more beneficial than spending hours and hours in gym. Do you know how? If no, then read ahead to find out.

for weak up exercise

Benefits of morning walk as an exercise:

Physical strength:
One of the reason that why walking is preferred as a best Physical Exercise is the strength which it provides. When you walk daily, your muscles are being used. The more you walk, the more active they will be. Gaining a muscular strength means that you can engage yourself in physical exertion for longer period of time without being tired.

Say goodbye to heart problems:
There is a link between heart and physical exercise. Morning walk would help you a lot to reduce risk of heart problems by half. Though, a healthy diet plan is essential for reducing heart problems, but along this exercise can also help you.

More walk, less stress:
Exercise not only makes you fit physically, but leaves an impact on your mind as well. Researchers have found that when you walk regularly, your brain releases endorphins (naturally secreted hormone) which increases the sense of well-being and improves mood. Therefore, a person can cope up with physiological stress as well.

Lose weight:

If you are obese and want to lose weight, the simple exercise “morning walk” would help you out. It burn calories and improve metabolism. You can burn up to 100 kcal each day by proper walk. In the morning, glucose level is low which means that you are burning extra fats when you walk.

Things to keep in mind before using walking as exercise:
1- Do not eat anything before going out for a walk. Digestion takes a lot of       energy from body. The exercise will not work if you eat breakfast before walk.

2- Find a green place from where you can get sufficient amount of fresh air.

3- Walk at least for 30 minutes. So you will see positive effects of walking on your body.

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10 Minute Workout

10 Minutes Workout For Men At Home For Beginners:

Working out for fitness has always been a difficult job to be done. Some of you may don’t have enough time to spend in the gym, some of you may just don’t want to spend extra money on Gym classes. Now you don’t have to worry about all of that, today we present you a Workout Routine which can be done in just and just 10 minutes at home. Yes, 10 minutes it is. If you follow this 10 Minutes Workout For Men plan on daily basis, we assure you that you’ll achieve the goal of becoming fit.

Fred from Has-fit have shown this great 10 minute whole body workout routine for men, which will gonna help you to gain muscle and burn a lot of fat at the same time.

This Cardio Workout For Men Includes:

1. 5-5-5 Squat Jumps

2. Push Ups + Shoulder Touches

3. Burpee + Star Jump

4. Fast Feet

5. Bent Over Row + Curl

You have to repeat all of these 4 times and have to spend 30 seconds on each set, which cover 10 minutes in total.

Keep In Mind : This workout routine may seem to be bit easy but actually its not that much easy. This is extremely physically demanding. But if you’re determined to become fit than you can make it happen. It will be difficult for only at first but after few days you’ll get through it easily.

So, are you ready to dig in? Let’s have a look on the video demonstration done by Fred. He’ll show you each and every step in this below video.

This Article Audio Version:


Lose Belly Fat

The Best Eight Ways

Are you too much frustrated because of your fat belly? It seems difficult to get rid of belly fat, but we have found 8 easiest ways which will help you out losing your belly fat.

Follow these ways to lose belly fat :

First of all, you should start your day with Lemon Juice. You might have heard before about lemonades that they can lower down your weight. Lemon Juice is quite important when you think of losing fat and becoming healthy. In a warm water put some salt and pinch few lemons, continue drinking this every morning it will boost your Metabolism and make you Healthy.

While on the topic of loosing belly fat we first have to know the origin of that fat. White Rice & Wheat, yes it is, white rice and any product with wheat in it will increase fat on your body. So stay away from them and instead of these include brown rice, brown bread, whole grains, oats and quinoa in your diet.

Sugar increase fat. Try to stay away from any sweets or products that include sugar in it. Sugary substances can increase your body fat in various areas like abdomen and thighs.

Extreme Weight Loss Tips

Obesity is a kind of disorder. Do you know why? Because, it leads us towards many serious disorders. If you are obese and want to lose weight, the following article would help you out. Losing weight does not mean that you should deprive yourself of food you love. Everyone wants to be fit and healthy. But how can you achieve your goal? The weight loss process is not as much difficult as we think. Before you start dieting, have a look at the following article.

Weight loss foods:

The best way of losing weight is to balance your diet. There are some easy and simple ways to become fit and healthy.

Fresh foods.

Avoid eating too much junk food. Eat more fresh foods which are nutritionally rich, low-fat foods and vegetables.

8 glasses of water:
Do you know, how much beneficial water is for losing weight? Researchers have found that by drinking 8 glasses of water each day we can control our weight.

Vegetables are quite essential. If we eat a bowl of veggies each day there will be a little room in our stomach for junk foods.

Avoid sodas. Drinking unsweetened tea raises your metabolism which burns calories.

Weight loss tips:

Beside following weight loss foods and meal plans, some tips can help us for effective weight loss.

Workout Routine for Women

Women Workout Routine Guide :

No matter how much we rally against it, women are more often than necessary required to maintain a certain physique with an equal sense of flair and this is for their good health. A woman’s body goes through a series of changes all through her life – adolescence, child birth and menopause and just like any other normal change, it comes with consequences. To maintain a healthy lifestyle, a daily routine workout is mandatory. And similar to the changes that come around her life, the workout needs to change depending on what she’s going through. And along with the routine in the workout comes the daily healthy food.

Daily Workout Routine For Women In 5 Easy Steps

Ever since the world realized the need for a healthy lifestyle, women workout routine have been in the spotlight. Most body experts say that it could be anything, as long as it is routine. The important thing is to keep at it and not stop once we realize we’re getting fit. It has to continue in a smaller intensity even after you’ve reached your goal to maintain your body at that standard. Women workout routine could range from physical activities such as swimming, running, skipping or even something as simple as cleaning the house to daily mental activities such as yoga or other forms of meditation.

Weight Loss Tips for Women

All women love to look great, but in the busy schedules they generally end up shuttling between the family, work and home that means there is no time to plan a workout regime. Frankly it sounds more or less impossible to most of the women to take out an hour or two just to concentrate on themselves.

In fact, thinking of weight loss gives a lady shiver down her spine, remembering those long hours in puddle of sweat. But often they don’t realize that health is an extremely important virtue since they go through so many biological changes all their life that depletes their fitness levels to nothingness.

Health and fitness need not be attributed to only workouts or bland foods; as a matter of fact one can lose weight by following certain disciplines in life.

So here is the list of some very interesting and effective tips that would make it so easy for you to lose all the extra pounds in just about no time.

Do not ever skip meals, because when someone skips a meal they try compensating the hunger with some snacks which actually are more harmful.

Take breakfast which is considered the most important meal of the day, as it gives us energy and nutrition that is easily digested by the body during the whole day.

What is Health Insurance

Health Insurance :
Health insurance is the type of insurance which covers the cost of an insured individual’s medical and surgical expenses. Depending on the type of insurance, just like car insurance or home insurance you choose a plan and agree to pay a certain amount, or premium, each month. In return your health insurance company agree to pay a percentage of your covered medical costs.

Health Insurance History:

Health insurance isn’t as old as you think the first meal plans in the US around the time of the civil war and those were really just type said accident insurance in case you get injured while traveling on a train or a steamboat. This wasn’t nothing since trains and steamboat pretty regularly in those days, but it didn’t do much help to what we would all consider routine health care.

In 1929 an insurance plan called Blue Cross was discovered to help people buy their services, but some doctors didn’t like the idea of that service so they created their own insurance plan in 1939 called Blue Shield. So you had your blue cross for hospital services & blue shield for position services until they merge both of them in 1982.

After years of fighting President Johnson signed Medicare and Medicaid and a lot to cover the elderly and the poor. Today government programs cover about one-third of Americans, the rest is covered by private insurance.

Why Do We Need Health Insurance?

Health care is actually very much expensive, for example, if you had to go to an emergency department for an ultrasound and a doctor read it and turns out you’re fine and just need an antibiotic. The health insurance need cost of that visit can go up to six thousand dollars. That’s actually cheaper comparable to big things like hospital stay or whatsoever.

Healthy Food For Kids

Improving your kids health and nutrition is not as much difficult as you think. It needs a little consideration on your child’s diet. The right kind of food intake is much important for growing children. The growth and health and children entirely depend upon their diet.

Are you worried about your kids health? If you are, this article would help you out.

Healthy foods for kids:


Sweet potatoes are rich in vitamin A which acts as antioxidant in the body. Avoid giving your children potatoes in the fried form. They may contain high fats which would be harmful for your child.

Try to give mashed potatoes served with yogurt. It would be tasteful as well as healthy.


They provide your child with a whole day’s supply of vitamin C which helps to develop immune system and also helpful to keep teeth and gums healthy.


It is a rich source of omega-3 fatty acids, which is helpful for brain development and heart. Salmon burger would be tasteful if your child is a fast food lover.


It provides your child with probiotics which keep their little stomach healthy. Always choose low-fat yogurt.

Fruits and vegetables:

They contain folic acid, which reduces cancer and heart diseases. Include a small amount of vegetables in your daily diet. If you follow healthy eating habits, your child will also follow it. Encourage your child to eat vegetables. They can be in boiled, cooked, raw or roasted form. Variety of fruits is important than amount. It would be a perfect diet for your child.

Drinks and juices:

One can of soda contain 10 teaspoons of sugar. So, why should we go for it? Your child must have a habit of drinking water. It is better to eat fruits instead of juices.

Fat free products:

Calcium is essential for bones. But daily products contain high proportions of fats, which is harmful. Choose low fat cheese, yogurt and milk for your kid.


Besides eating, exercise is also very important for your children. It would enable your child to be physically fit and healthy. Try to develop such habits in your children. It would surely be beneficial for them.

Health and Nutrition

All organisms need nutrients for the maintenance of their lives. Nutrient is the food or any substance that supplies the body with elements necessary for metabolism.

Certain nutrients like carbohydrates, fats and proteins provide energy while others like water, minerals and vitamins are essential to metabolic processes. Nutrition is the sum total of all the processes involved in taking in and utilization of elements by which growth, repair and maintenance of nutrients in organisms are accomplished. The amount of all these nutrients depends upon the type of food we intake. Therefore, it is essential that we should focus on the nutritional value of food items. Here, you will get to know the benefits of certain nutrients.

Provides energy:

It is the most important food which provides energy. All physical exercises, even a simple walk, need energy. This energy is provided in the form of glucose.

Control weight:

Carbohydrates are kept blaming for weight gain. But, if they are taken according to require amount, they can help to control weight.

Healthy carbohydrates one should have with food:Cereals (major provider of carbohydrates)

Dry fruits.


Citrus fruits.

Green vegetables.



Hormonal balance:
They play a role in hormonal balance, for testosterone and ergosteron.


Start Healthy

Healthy Recipes | Healthy Eating IdeasBoth my girls are home from college, so I have been cooking their favorite healthy dishes. So, what am I cooking? The girls love Lentil Joes (Sloppy Joes, made with Lentils). I serve these in a wrap using Trader Joes Whole Grain Flour Tortilla with Rolled Oats and Flax Seeds accompanied with roasted string beans as a side. As I mentioned in the past, I tinker with recipes, but can’t always take credit for some of these tasty dishes. I found Lentil Joe’s on Clean and Delicious with Dani Spies.

I also made Red Bean and Quinoa Chili from Cynthia Lair’s, Feeding the Whole Family, which has numerous worthwhile recipes. One of the few recipe books I recommend (normally, I find my recipes in blogs). If you make this chili, cook the beans from scratch as the recipe suggests; it takes longer, but a better result. I top the chili with taco or faux taco cheese, depending upon who is partaking. This meal is one of my ultimate comfort and winter recipes. Always looking to add greens, I sautéed broccoli and mushrooms in a little veggie broth, pepper and a dash of salt.

To complete the meal with something sweet, I often bake Walnut, Banana Oatmeal Cookies because they are easy, healthy, delicious and freeze well (although they usually don’t make it in the freezer). I confess these Oatmeal Cookies are nowhere near as decadent as a homemade chocolate chip cookie, but a decent substitute.

Walnut, Banana Oatmeal Cookies

• 3 small or 2 large, very ripe bananas (the riper, the better!)

• 1 cup rolled oats (not steel-cut!, I use Bob’s Red Mill “Rolled Oats”, Bob’s makes Gluten Free Oats)

• ½ cup raisins (I’ve substituted fresh blueberries in season. Yumm!)

• 1 tsp. Vanilla flavoring

• 1 tsp ground cinnamon

• ½ cup Walnut Baking Pieces

1. Preheat oven to 350 degrees F.

2. In large mixing bowl, mash bananas well. Add in 1 cup rolled oats.

3. To bowl containing bananas/oats, add vanilla, cinnamon, raisins and walnuts.

4. Stir well. Drop cookie dough by heaping tablespoons onto an ungreased       baking sheet.

5. Bake for 14-18 minutes (or until very lightly browned).

6. Remove cookies from oven and allow to cool for 5 minutes before taking up with a spatula.

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Healthy Recipes

Healthy Recipes I admit it. Although I cook frequently, I’m not a professional chef which is why I rely on recipe blogs, cookbooks and recommendations.

This month, College Daughter is home so I’ve amped up the cooking because we both love to experiment with various vegetable recipes. No cooking ruts for us. So far, we are 3 for 3. All winners!

The past few weeks have been sweltering, but somehow I managed to make soup. Hey, we have air conditioning and I didn’t want the zucchini I received from my CSA to go to waste. One of my favorite recipe bloggers, Susan Voisin, creator of the Fat Free Vegan (FFV) shared her recipe for Creamy Zucchini and Basil Soup. What an incredibly velvety, smooth soup. For my daughter and I this was an entire meal, but Hubby needed a veggie burger to make the meal more filling for his “manly appetite”.

Creamy Zucchini and Basil Soup

If possible, choose small zucchinis. I find them more flavorful, plus you get more skin which means more nutrients.
I love eggplant and burgers, so when I discovered Curried Eggplant and Quinoa Burgers on Fat Free Vegan, I knew this was going to be a hit. And once again, FFV did not disappoint. I made a few minor changes by using an entire can of lentils rather than 1 cup and ½ tablespoon of dried minced onion rather than fresh (just due to sheer laziness). I also yielded 10 burgers instead of the 6 that FFV got (possibly my eggplant was larger, my patties smaller or the addition of the lentils). These babies were so flavorful; they did not require additional condiments.

Curried Eggplant and Quinoa Burgers

I found the Quinoa Flakes in the breakfast aisle at Whole Foods.
Last night we went spicy hot and devoured, Buffalo Tempeh with Faux Cole Slaw (referred to as Cool Slaw) in tortilla wraps. Tempeh is a terrific source of protein made from whole soybeans so it is not processed like a Boca or Garden Burger. For those who have a difficult time digesting tofu, I find tempeh much easier on the stomach. This recipe originates from Isa Chandra Moskowitz’s cookbook, Appetite for Reduction, but I found the link to the recipe on The Healthy Girl’s Blog (another one of my daily must reads) where she suggests crumbling the tempeh rather than serving in slices. The tempeh was just the right amount of spiciness, especially juxtaposed with the Cole Slaw.

Buffalo Tempeh and Cole Slaw

  • Tempeh can be a little bitter, so don’t skip the steaming process. Plus, it allows the marinade to seep into the tempeh.
  • I used Light Life’s Wild Rice Tempeh
  • We are not big eaters, and I yielded 3 servings instead of the suggested 4.
Enjoy the rest of the summer. Keep cool and cooking!

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Healthy Meal Plan For College Students

Green smoothie Maybe I’m paranoid, but I frequently feel my nutritional suggestions fall among deaf ears when it comes to my kids. My girls do eat somewhat healthy, but usually they ignore my healthy eating style. When advantageous, they use my teachings to impress their friends with their knowledge of obscure vegetables and recipes or when they’ve gone on a sugar binge and swear off the refined white stuff.

So last week when both girls (Freshman and Senior at College) called boasting about healthy meals they prepared at school I was thrilled! Wanting to start her day off right, the Freshman made her first smoothie (recipe below) at college, even throwing spinach in the mix. Reluctant to send her to college with my favorite, yet costly blunder, the VitaMix, we engineered an inexpensive Hamilton Beach Blender with a VitaMix Tamper (pushes the contents towards the blade).

My college Senior, wowed her friends with Isa Moskowitz’s, author of Appetite for Reduction, Tempeh and Cool Slaw. She also prepared my Edamame, Corn and Brown Rice Dish for a potluck dinner which received rave reviews. Wow, I guess they were listening!

Any hopes that my girls have relinquished all junk food from their diet has been quickly dismissed. Just Skyped with the Freshman and viewed the remnants of free Hot Wings. I admit, the sight of leftover wings does make me shudder, but I know my girls are heeding some of my advice and Rome wasn’t built in a day.

Cindy’s Basic Smoothie

  • Unsweetened Vanilla Almond Milk, 1/4 cup
  • 1 tablespoon of Whole Ground Flaxseed Meal or Chia Seeds
  • 1 date, no pit
  • 1 tablespoon of nut butter (Optional, I prefer Trader Joes, Raw, Crunchy, Unsalted Almond Butter)
  • A few handfuls of some type of green (I usually recommend starting with a handful of spinach and adding more spinach once you are used to this. You will need to switch up the greens, @kale, collard greens, romaine, from time to time because of the lack of calcium absorption from the spinach)
  • Banana: I recommend at least a half a frozen banana for sweetness (freeze a bunch of bananas without the peel in thirds)
  • Frozen Strawberries, 1 cup
  • Frozen Blueberries, 1/2 cup

I suggest you defrost fruit for at least 15 minutes (I normally let my frozen fruit sit for 45 minutes) so you don’t break your machine like I have done in my hastiness.
Blend together till you get the consistency you like.

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Hodge Podge Dinner

Last night I made a tasty, healthy dinner that came together in a snap. Hubby, who is not a big fan of stir fries, gave it the thumbs up, so I deem this dish a winner.

My Asian inspired dish featured Trader Joes (TJs), Harvest Hodge podge frozen vegetables, baked tofu and TJ’s microwavable Organic Brown Rice. Harvest Hodgepodge is a medley of frozen broccoli, carrots, baby corn, mushrooms, water chestnuts, sugar snap peas, red peppers and onions (Nothing tops fresh vegetables, but this certainly beats chopping all those vegetables). I decided to bake the tofu, because in my book, everything tastes better a little browned (If you’re really short on time, then don’t bake the tofu) To bake the tofu, I marinated it with low sodium tamari (you can use soy, tamari is wheat free) and baked at 350 degrees for about 30 minutes, flipping it over half way. For some reason, my brown rice always turns out sticky, so I rely on TJ’s microwavable brown rice. It comes in a package of 3 bags; each individual bag yields a generous 2 servings.

The marinade is what really made the dish work. In the past, I’ve tried numerous attempts at stir fries, finding I’ve made it too complicated producing a so-so dish. Too many ingredients, so nothing shines through. This time I pared the list down to a few basic Asian ingredients, something sweet, a thickener, and a fat (just a splash).

Here’s the recipe for my Hodgepodge Dinner: serves 2

  • 1 Ib bag TJ’s Harvest Hodgepodge
  • Package of Tofu (you can substitute cooked chicken strips or shrimp)
  • ¼ cup low sodium tamari (or soy), plus extra for tofu marinade
  • 2 Tablespoons miring
  • 1 tsp fresh grated ginger
  • 1 Tablespoon arrowroot (or other thickening agent)
  • Kiss of agave or honey (optional, I like sweet and I had in my pantry)
  • Splash of sesame oil
  • 1 bag TJ microwave Organic Brown Rice
Cut Tofu in half width wise. Marinate in tamari for about ½ hour (if you are short on time, it’s won’t compromise the dish, just adds more flavor the longer it sits). Preheat oven to 350. Bake tofu for 30 minutes flipping after 15 minutes. Once cooled, cut into chunks.

In a small bowl whisk together tamari, mirin, ginger, agave, sesame oil. Add arrowroot and whisk again. Place aside.

Saute frozen vegetables in a hot skillet. To keep dish oil-free, use a hot pan, pour a little broth in pan throw in vegetables, keep stirring and add broth if vegetables are sticking. Lower heat once vegetables are almost done. Add browned tofu.

Once vegetables and tofu are combined, add whisked marinade, and pour into skillet. Increase heat till it bubbles (should take less than a minute), reduce heat again. Cook a minute or two longer.

Serve over Brown Rice.

To make this dish even more scrumptious, add raw Cashews to dish once complete.

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Dining Out

Healthy restaurant salad Many people ask me; do I keep up the healthy eating habits when I dine out? I can answer them, unequivocally, yes! Quite simply (and for me it truly is), I follow a Nutritarian eating style. The word Nutritarian was coined by Dr. Joel Fuhrman, author of Eat to Live, Eat for Health and more recently, Super Immunity. Basically, a Nutritarian is someone who consumes foods that are high in micronutrients: vitamins, minerals, and phytochemicals per calorie. 

As nature intended, these healthful foods are low in calories, high in fiber and nutrient-rich to prevent disease. If you are eating a whole foods, plant strong diet, which includes vegetables (especially the green leafy variety), fruits, legumes, nuts and seeds you pretty much have it covered. (Notice I don’t mention, macronutrients; Protein, carbohydrates and fat. To ensure quality and optimum health the focus should be on micronutrients not macronutrients.)

Dining out with a Nutritarian approach requires some creativity and a little chutzpah (kahonas). I peruse the menu, seek out the vegetables (raw, steamed or cooked with as little oil as possible), check out if they offer some type of bean dish or whole grains and get them to combine it all. I admit, for my family this is somewhat embarrassing, but frankly, I don’t care. I find most restaurants are willing to accommodate my dietary needs; they want the business.

A fine choice could be vegetables with red sauce over pasta, but I find most restaurants give you a paltry serving of vegetables over a gargantuan dish of pasta. Instead, I ask for vegetables with red sauce over steamed spinach to upgrade the nutrient factor. Sushi restaurants are an easy one for me. Miso soup, edamame, and vegetable sushi with brown rice are all good in my book. Some restaurants hold the nori and wrap the goodies in cucumber. I’ve found tasty vegetable rolls at Vietnamese restaurants where they add vegetables to paper thin wraps, filled with lettuce, bean sprouts and cellophane rice noodles.

Nine times out of ten, I end up with a salad (hold the croutons) requesting the addition of beans and a serving of vegetables on the side. Be creative, if you see grilled portobella mushrooms on the menu or veggies that float your boat just ask. On occasion I’ll get salmon, shrimp or chicken to bulk up the salad if the “pickins are slim”. I am somewhat reluctant to order animal products out because number one, I don’t eat them that often, and number two, they usually are not organic, grass-fed or wild in the case of salmon. However, I need a little room to stray from perfection because it spoils the dining experience and frankly, why bother.

The majority of my food choices is Nutritarian worthy. Why, because I have a strong family history of heart disease and I don’t want to travel down that path. What you put in your mouth has a huge impact on your health and so I’ve chosen prevention through high nutrient food. Side effects have included weight loss, smoother skin, mental clarity, increased energy, improved mood, decreased migraines and improved lipid (cholesterol) profile. So the answer is yes, I continue my Nutritarian approach while dining out, but the truth is, I do save a little room for a few morsels of a decadent dessert. Just like at the end of the movie, Some Like It Hot, “Nobody’s perfect”!!!

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Best Blender For Smoothies and Ice

Vitamix great for Smoothies and all kinds of plant based dishesIf I had to choose one kitchen item that has totally transformed my health and time in the kitchen, hands down, it would be my Vitamix. This high performance blender, that I was so reluctant to buy, has become my BFF in the kitchen. I will be honest, the Vitamix is not cheap (about $450), but there are other quality blenders you can purchase which I will list at the end of this blog. However, my personal experience is solely with the Vitamix so I can only share how valuable it has been for me.

First off, I use it several times a day. My morning smoothie is a necessity for me. Between the abundance of greens and shot of wheat grass juice, it’s an instant energy boost. Frozen berries, bananas and dates mask all the green stuff so instead of tasting like a swamp, it’s like indulging in ice cream every morning. More importantly, the Vitamix pulverizes the greens, blending it into the fruit. The Vitamix comes with a tamper used to push the ingredients to the bottom, so you won’t find leaves or stems in your smoothie. Hubby or daughters also get their green on in the morning, so the Vitamix gets quite a workout.

Nut-based salad dressing is made to perfection and creamy with the Vitamix. You can find the most awesome, oil-free dressings in Isa Moskowitz’s, Appetite for Reduction. She doesn’t call for the use of a high powered blender, but trust me, it helps.

The Vitamix, a.k.a. blender on steroids, makes brothy soups into a thick, velvety base. Try out, Fat Free Vegan’s, Creamy Zucchini and Basil Soup. You can also cook vegetables in broth, then throw the entire mixture in the Vitamix, make a thick base and add lentils or a whole grain to the finished product.

Finally, the Vitamix is a snap to clean. Just add a few drops of dish detergent and warm water and run on High for 30 seconds. Now, if only I could clean the rest of the kitchen that easily…

As promised, here are a few other blender options. Montel Williams (about $200 at Bed, Bath and Beyond with coupon), Blendtec (also pricey), Aroma 600-Series Professional Blender, Cuisinart SmartPower Deluxe Duet Blender/Food Processor and Hamilton Beach Dual Wave Blender, all at around $100.

If you are interested in treating yourself to the Vitamix, here is the link.
Happy, Healthy Holidays!

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What to Know About Oatmeal

I’ve been cooking oatmeal quite frequently these days. The cold weather has Hubby requesting oatmeal for breakfast over his customary smoothie. And truth be told, I love it for dinner (Brinner!!). Mixed with a handful of walnuts and ground flax seed, topped with fresh berries it becomes a hardy meal.

Ready Oatmeal
 Many people ask me about the different types of oatmeal and which they should be eating. There are many varieties: Quick Oats, Old Fashioned Oats, Gluten- Free Rolled Oats, and Steel Cut Oats. Shopping for oatmeal can be confusing. Oatmeal can be full of fiber, vitamins and nutrients, but if you purchase the wrong kind, you’ll miss out on the benefits. To help you avoid that mistake here is what you need to know with a few “Talk Healthy” tips mixed in.

All oatmeal is considered whole grain. It is the milling and processing that alters the nutritional value. In order to get the most nourishment out of your oats, choose the one with the least number of processing steps. Here’s the list, starting with the most processed.

Potluck Nutritarian Meetup

Healthy Recipes I love to eat, especially when everything is talked healthy approved. No restrictions or having to improvise. So this weekend, when I discovered there was a Potluck Nutritarian Meetup in my neighborhood, I was all over this. I’ve mentioned the term Nutritarian in a previous post, Dining out Nutritarian. In a nutshell, the word Nutritarian is based on Dr. Joel Fuhrman’s philosophy of focusing on a diet chock full of nutrients (antioxidants, phytochemicals, vitamins and minerals) to disease-proof and live a vibrant, healthier (and longer) life. By approaching food in this manner you end of eating lots of vegetables, fruits, legumes, whole grains, nuts and seeds. There are tons of fantastic recipes to maintain this eating style, so getting to sample other people’s dishes is a great way to expand your repertoire.

Here are a few pictures of our feast. I took pics with my iPhone and didn’t realize some of the best looking dishes were in video mode. My bad!!

Green Salad with loads of veggies and beans

Confetti Salad

Bean Salad with Red Peppers & Scallions
I managed to get a few recipes that are definitely worth sharing.

I made Farmer’s Pie courtesy of Healthy Girls Kitchen which was a big hit. Farmer’s Pie is a meat free version of Shepard’s Pie. A delectable combination of lentils, spinach, mushrooms, peas, onions and garlic topped with a sweet potato puree. Sounds complicated, but comes together very easily. Check out the recipe here.

Date Nut/Balls (I can’t stop thinking of the SNL skit, Schweddy Balls) were a yummy way to end the meal. I don’t have specific proportions for this quick dessert, but it is a combination of Medjool Dates (more dates than nuts), either brazil, walnuts or pecans and ½ a lemon. Use your food processor till mixture is sticky, press into small balls and roll in coconut. I’ll make these at some point, and then I will repost with specifics.

Pistachio Crusted Eggplant Cutlets were divine. Eggplant is one of my favs, but preparing it with no or minimal oil can be challenging. This recipe delivered a tasty product and made a nice presentation (Sorry, no picture of this dish. One of those that finished up a video instead). The eggplant was baked and topped with a mixture of roasted red pepper and sun dried tomatoes sprinkled with ground pistachios. The recipe was originally from Jan/Feb 2012 Vegetarian Times Magazine, but notified to avoid oil.
Pistachio-Crusted Eggplant Cutlets

Serves 4/ (30 minutes or fewer)
1 cup shelled unsalted pistachios

1 package reconstituted sun dried tomatoes

2 jarred roasted red peppers, drained (if packed in oil, rinse first)

2 cloves garlic, peeled

2 medium eggplant (1 lb) peeled and cut lengthwise into 3/4 inch-thick slices (6 to 8 each)

1. Preheat oven to 375 F, and coat baking sheet with cooking spray

2. Blend pistachios in blender or food processor until finely chopped

3. Add sun-dried tomatoes, roasted red peppers, and garlic in blender or food processor and puree until smooth

4. Spray 1 side of each eggplant slice with cooking spray, and place sprayed-side down on baking sheet. Spread 2 Tbs. Sun-dried tomato mixture on each eggplant slice, and sprinkle with 1 Tbs. Ground pistachios. Bake approximately 35 minutes, or until eggplant is tender and pistachio topping is browned and crispy.

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Dr. McDougall’s Soups Reviews

Sometimes, Convenient Food is Key!! If the meal is plant-strong, reduced calorie, low fat then I’m thrilled. If the food is tasty, then I am totally on board!! Dr. McDougall’s Right Foods claim to meet my requirements. I keep passing McDougall’s environmentally friendly containers at Whole Foods and the health food section at the Giant while perusing the soup aisle. I decided to purchase a few, and give them the Talk Healthy Taste Test. Overall; I was really pleased with my choices.

Here’s my review of the 4 soups I have sampled:

Vegetable Soup: This hearty and tasty soup was filled with an assortment of vegetables, and comfort food like potatoes, lentils and organic brown rice. I found this soup satisfying, and was pleased that it is high in fiber as well as gluten free. The soup is a little higher in sodium that I would prefer at 480 mg per serving. Each carton is considered 2 servings which I can easily (and happily) eat the entire portion as a full meal.

Lentil, Lower Sodium Soup: This delicious soup is 40% less sodium than their Regular Lentil Soup. At 290 mg sodium per serving (2 servings per carton) I found the taste quite flavorful and I did not feel the need for any additional salt. (Full disclosure: I think my taste buds have evolved because I avoid using excess salt in my cooking.) Another high fiber, low calorie, gluten free wine!!

Vegan Black Bean and Lime Soup: To prepare this soup, just add water to the convenient microwave cup. Personally, I find it works much better to add boiling water to the cup, stir and let the soup sit for a few minutes. The flavor is pleasant, but if you love the taste of lime, then this soup is for you. The black beans make this soup high in dietary fiber and a good source of protein. This product is considered 2 servings, but honestly, who is going to eat just ½ of a 3.4 ounce microwave cup?

Lentil Couscous Soup: A somewhat smaller portion than the Black Bean and Lime Soup, 2.1 ounces (considered 1 serving), the whole wheat couscous and lentils made of a thick, filling and flavorful soup. 9 grams of fiber and 330 mg of sodium per serving, I give it 2 spoons up!!

McDougall’s products are pretty wholesome and nutritious for prepackaged foods. I’m also impressed that they are full of fiber, plant protein, use non-genetically modified ingredients and packaged BPA free. I’m planning to purchase a few more Dr. McDougall’s products during my next shopping excursion.

Besides a wide variety of soups, McDougall’s Right Foods makes “Big Cups of Oatmeal” and have packaged a new line of Asian Entrees. Check out their products online.

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Officially Gluten Free

Over the past several years my diet has gradually evolved into a Whole Foods, Plant-Based diet, which overall has been pretty easy to maintain. Yes, I cook more and I certainly have more requests when dining out (think When Harry Met Sally), and as a result, I have lots of energy, skin is smoother, my cholesterol and blood sugar are low and my weight has remained consistent. Just as importantly the food tastes great! Especially those whole grains that can be the delicious cornerstone of a healthy diet. So when I found out I should totally avoid gluten I was not happy. Bye, bye whole wheat, barley, rye and all those hearty ingredients in some of my favorite bread.

Going gluten-free was not an overnight decision. Over the past few years, but more frequently in the past few months dealt with awful migraines (starting out as sinus pain and leading to IBS… I know TMI). I also had random patches of itchy eczema. And truthfully, both of these issues could be due to almost anything. But I coupled that with my past medical history of autoimmune thyroid disease, osteopenia and fertility issues and all my sources pointed to gluten sensitivity.

Wrap Recipe

I’ve been cooking for one lately. Hubby has not had much of an appetite due to allergy/cold. I did tell him to increase those greens to build up his immunity, but obviously he didn’t listen. So now he is drinking more of my green smoothies to clear his congestion.

My “Dinner for ONE” is usually a generous bowl of oatmeal loaded with berries or comfort food like a Gluten Free English Muffin topped with lots of PB2 and a sliced banana. However, there is only so much Brenner I can handle on a daily basis, So I wanted to come up with a quick, nutrient rich meal that would satisfy me. Cooking a meal just for me is not high on my list of priorities. Personally, I’d rather spend my time with family/friends, reading, or watching TV (Mad Men is back!!).

Wrap sandwiches fit the bill. No fuss, can hold lots of veggies or other goodies and tasty! Healthy does not need to be complicated. Since I am Gluten-Free I use yummy brown rice wraps made by Food for Life. Trader Joes also makes their own version, but I like the Food for Life brand better. For those folks that are not restricted, I recommend Trader Joes, Whole Grain Flour Tortillas with flax seeds and rolled oats.

Here are my absolute favorite wrap recipes:

1. Hummus wraps with cooked vegetables.

Generously spread your favorite hummus on the wrap. For the vegetables, I either roast the veggies using minimal oil or bake them on 350 for about 30 minutes with balsamic vinegar, a splash of gluten-free tamari (Braggs, or soy sauce is fine) and spices. I realize cooking the vegetables defeats the “quick process” so usually these are leftover veggies. Otherwise, you can add sliced tomatoes, shredded carrots, sprouts, and/or cucumbers. And finally, if you are really desperate nuke some veggies to add to the warp.

2. Wrap with French Lentil Dijon spread and vegetables.

You can view the original French Lentil Dijon recipe at
Here’s my version:

-4 tablespoons toasted walnuts (don’t have to toast, but gives it a nice flavor)

-1 package of Trader Joes pre-cooked lentils (otherwise use 2 cups cooked French lentils)

-6 mushrooms, sliced or a few handfuls of presliced mushrooms

-2 cloves garlic

-1 heaping tablespoon Dijon mustard

-2 tablespoons tamari (you can substitute soy sauce)

-A few shakes of pepper

Throw all this in a food processor and mix till everything is incorporated. This makes plenty so freeze leftovers. I freeze in 1 cup containers which is enough for 2 generous wraps.

-Spread lentil mixture on wrap and add any of the veggie combinations from Hummus wrap.

3. Wrap with re fried beans.

Amy’s brand makes Vegetarian Organic Re fried Beans. To heat them first. Spread beans on wrap, then add salsa, melt low fat or cheese alternative, and top with some mashed avocado with a squeeze of lime.

4. Wrap with mashed sweet potato.

Either bake or microwave your sweet potato. Once cooled, mash it, and then spread on the wrap. Add ½ cup black beans (rinse if canned), if you have any corn it makes a nice sweet addition. Melt low fat taco or cheese alternative. Top with smashed avocado with a squeeze of lime for a tasty healthy fat.

Do you have a favorite wrap sandwich or Dinner for 1? Would love for you to share!!
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Best Gluten Free Crackers Recipe

 Healthy Eating Videos As promised, several weeks ago in my “Health and Recipes” blog, I mentioned I would post a video sharing some of my favorite, Talk Healthy Approved, gluten-free crackers. The ingredients include whole grains, healthy fats (if any), and low sodium. Don’t assume gluten-free means “healthy”, “low-fat” or “low-calorie”. Gluten-free just means free of gluten. That’s it. Buyers beware! Read your labels! Or take the guess-work out and enjoy some of my recommended gluten-free products.

For me, crackers are not just for snacking. I like a little crunch and saltiness with my lunch time salad so I usually add a handful of crackers to satisfy and complete my meal. They also go really well with a piping hot bowl of Lentil Soup. I tend to classify crackers like whole grains/bread/root or starchy vegetables, so I find if I don’t have one of these at my meals I’m craving sugar or salt all day.

You can purchase all of these goodies at Whole Foods or most likely your local health food store. Many of the supermarkets carry “Mary’s Gone Crackers” and “Blue Diamond, Baked Nut Chips”.

And finally, like many of my food videos, Shayna (my adorable powder puff sidekick) makes it into the footage…

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Dressing 2 Go

I look forward to my daily lunchtime ginormous salad. I am definitely a creature of habit, so whatever works for me, I tend to stick with. My salad is far from boring, besides the usual spring mix, carrots and tomatoes; I add in whatever leftover cooked veggies and/or grains I have in the fridge, beans, some variety of nuts and on occasion avocado. Luckily for me, I work from home, so tossing this together and topping it with a yummy homemade salad dressing is relatively quick. However, many folks don’t have this luxury and have to brown bag, hoping their salad dressing does not “runneth over” and ruin their beautiful salad.

Fortunately, those folks over at Evriholder, makers of one of my favorite products the Avosaver (keeps leftover half of avocado from browning quickly), came up with a portable salad dressing container. Full disclaimer here, Evriholder sent me a fun package of goodies as a thank you for my Avosaver post reassuring me I am under no obligation (except Jewish guilt) to blog about any of their products in return. Loving all handy kitchen gadgets I gravitated right towards their Dressing-2-Go container.

Dressing to go
Just like the Avosaver, they nailed it! Number one, Dressing-2-Go, is BPA free. Yeah!! Two, it does not have that “plasticky” smell that some containers give off. (You know what I’m talking about.) Third, it’s top rack dishwasher safe. Most importantly, it really works.

Dressing Upside Down. "No Spills!"
Since I work from home, I simulated the lunch bag experience. After easily filling the container I stuck the holder back in the fridge, on its side just to see if it was really spill proof. The fridge was clean so points there. Just the right amount pours out from the leak proof cap preventing a big glob of dressing spoiling your healthy salad. The flexible silicone container is wider at the bottom helping to avoid messy spills. I also really appreciate that it holds just one serving. This way you don’t have to cart around more than you need, and if you don’t have access to a fridge you don’t have to worry about the dressing going bad by the end of the day.

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Broccoli Stem Soup

With Mixed Vegetables

What do you do with your leftover broccoli stalks? I’ve always tossed mine directly into the garbage. However, I recently learned that pureeing your broccoli stems with broth results in a thick, creamy base for soup.

Since I love meal-based soups, I decided to do an internet search and found recipes that either looked a little bland for my taste buds or were laden with cream. I decided to make my own version, mashing together a few recipes and tweaking here and there. Using pantry (I only had canned mushrooms) and frozen vegetables, I created a soup that surprisingly I LOVED! Even got the thumbs up from hubby. Best of all, my Broccoli Stem Soup with Mixed Vegetables came together in an incredibly fast 15 minutes.

Below is the recipe for my version of Broccoli Stem Soup. (I included tips on how to make this even easier and heartier by adding lentils.)

Broccoli Stem Soup with Mixed Vegetables

-1 to 2 tsp olive oil (you can forgo oil instead water or broth sauté)

-1 onion, diced

-4 cloves garlic, minced

Green Smoothie

I am a total creature of habit, so I typically eat the same breakfast daily. Most mornings I am enjoying a milkshake-like, nutrient dense, green smoothie. It keeps me energized all morning long and frankly tastes really good. I realize you are probably thinking, “How can raw greens taste good?” If you use the right proportions of fruits of the greens you’ll have a meal that you can look forward to every day. If you’re new to Green Smoothies, I recommend using organic spinach, which is the least bitter, building up to more quantity and variety such as kale (my number one choice), mixed greens, swiss chard or collard greens. Eventually you’ll end up craving this breakfast powerhouse to jump start your mornings.

Decadent pumpkin smoothie
If you want to see the process of making a Green Smoothie, here’s a video. You’ll get to see my Vita mix in action (you can use a regular blender; you’ll just have to stop blending several times to push the contents towards the bottom).

Below the video are 2 recipes, one of my daily Berry Filled Smoothie and a decadent Pumpkin Smoothie.

Berry Filled Smoothie


¼ cup of Unsweetened Vanilla Almond Milk (I get Blue Diamond)

1 tablespoon of Whole Ground Flaxseed Meal ( I prefer Bob’s Red Mill) or 1 tablespoon of Chia Seeds

1 date, no pit

A few Handfuls of some type of green (I usually recommend starting with a handful of spinach and adding more spinach once you are used to this. You will need to switch up the greens from time to time because of the lack of calcium absorption from the spinach)

Blended juice
Evergreen Wheat Grass Juice Extract, 2 shots (this is not necessary, but I have been added it lately and I feel more energetic. I purchase this in the Freezer section at Whole Foods).

Frozen Banana; I usually recommend at least a half a frozen banana for sweetness (freeze a bunch of banana in thirds- works out better for the smoothies).

Frozen Strawberries -1 heaping cup

Frozen Blueberries- ½ heaping cup

Optional: 1 tablespoon of nut butter (I prefer almond butter and use Trader Joes, Raw, Crunchy Unsalted Almond Butter) *I usually omit this unless I am super hungry.

***You should defrost your frozen fruit for at least 15 minutes (I’ve defrosted for almost an hour at times) so you don’t break your machine like I have done in my hastiness.


Blend together till you get the consistency you like

Talk Healthy’s Pumpkin Smoothie


-2/3 frozen banana

-“a whole lot of greens” (I typically use a few cups of loosely packed kale, leaves & stems, a handful of spinach, and 2 shots of frozen wheat grass juice extract)

-1/2 can pumpkin puree (I find if you freeze the puree, the consistency of the smoothie is ideal. To freeze, spoon puree in an ice cube tray, once frozen, pop out pumpkin puree into freezer bag. If you love this smoothie, like I do, make a few trays worth. Just remember how many pumpkin ice cubes make half the can. **If you don’t freeze the puree, add a handful of ice cubes. Personally, I find the ice cubes dilute the smoothie and takes away from the flavor).

-2 dates

-1/2 cup milk alternative

-1 tablespoon of Chia or flax seeds

-A few shakes of cinnamon

-A few shakes of nutmeg (less nutmeg than cinnamon)

-1 tsp of vanilla extract


Blend and enjoy.

Smoothie will be a beautiful shade of green.

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Mineral Infrared Therapy

Excellent for pain relief, inflammation, arthritis, sore

Muscles and joints, soft tissue injuries, sprains, scar tissue, back pain, and other similar conditions. It also improves circulation and strengthens the immune system.

The Far Infrared Mineral Therapy Device (FIM) won a Gold Medal at the Brussels World Fair for Inventions in 1986 and a Silver Medal at the Eureka Invention Fair the same year.

The main functions of Mineral Infrared therapy are promoting
Metabolism, regulating physiological deficiencies, enhancing

The far infrared mineral therapy

Immunity, improving microcirculation, and diminishing inflammation. It has a remarkable success rate in relieving the pain associated with disorders and discomforts such as soft tissue injuries, arthritis, bone fractures, post-operative incisions, burns, hematoma, chronic infection, skin and nervous disorders, etc.

In 1988, the device was registered by the FDA for use in the United States. Since then, thousands of American doctors have treated millions of patients with this incredible device.

The FIM Energizer with portioned electromagnetic spectrum, is a new concept in medical technology. In essence, the device functions to promote metabolism, regulate physiological deficiencies, diminish and heal inflammations and relieve pains. With the widespread use of the FIM Energizer, new applications for its healing properties are continually being discovered.

What is so distinctive about the FIM Energizer?
When the body ails, there is an unbalanced body chemistry caused by the involuntary action of ionic exchange from external or internal means, and the body may or may not be able to set up its own reflexes to overcome the ailments. Mineral infrared frequency supplies the energy. When any part of the energy is absorbed, it is utilized to enhance the recuperative effects in the area of ailment. This type of absorption on the part of the individual's body chemistry is what allows the FIM to produce such amazing and long-lasting curative effects.

This absorbed electromagnetic energy has been found to yield therapeutic effects on the human body by:

Generating various beneficial biochemical stimuli that the body may lack due to illness or injury.

Accelerating general circulation and microcirculation to maintain a healthy rate of cellular activity and metabolic activity and speed the process of decomposition of unstable structures, such as dead cells.

Enhancing the body’s immunity levels and adjusting its hormone levels.