Monthly Archives: April 2012

Great Idea For Getting Inspired To Cook At Home

16 Monday Apr 2012

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Posted by Jennifer (the RD) on April 16, 2012

I was talking to our recipe contest winner Sheila and she was telling me what inspired her to start cooking at home more often.  It wasn’t about calculating cost differences between eating out and at home like you would think.  She told me that what inspired her most was purchasing something new for her kitchen.  She recently bought new cookware and has been cooking up a storm ever since.  This has been true in my case also.  My fellow blogger Jennifer bought this cool deep silicone spoon from Princess House (GREAT products by the way).  I liked it so much I bought one also and was on a soup making venture for a month!  So, it doesn’t have to be anything elaborate or expensive.  Just one new item can make spending time in the kitchen more fun.   I recently received something for my ktichen as a gift (pictured above), and I can’t wait to use it!

♥ ♥ 

April 15th – Exercise Log

15 Sunday Apr 2012

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Posted by Jennifer (the student) on April 15, 2012

 

Last week went smoothly and I am hope for more of the same this week.

4/15/12            Off √

4/16/12            Yoga 1-hr class √

4/17/12            Piyo 1-hr class, Weight Training 30 min, Hike/Walk 3 miles √

4/18/12            Cross trainer 30 min √

4/19/12            Yoga 1-hr class, Weight Training 30 min, Hike/Walk 3 miles √

4/20/12            Off √

4/21/12            Tennis 1 ½ hr class X

♥ ♥

Sleep Tight

13 Friday Apr 2012

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Posted by Jennifer (the student) on April 13, 2012

 

Source: thelovelycompass.tumblr.com via Jennifer on Pinterest

When we do not get enough sleep, we know that the next day we will pay the price for it. But habitually sleeping 6 or less hours can raise the risk of many health problems such as:

  • Diabetes
  • Heart Disease
  • High Blood Pressure
  • Weight Gain

Benefits of a Good Nights Sleep

  • Better Energy Levels
  • Improved Mood
  • Improved Concentration
  • Better Skin
  • Stronger Immune System
  • Fewer Colds and Flu
  • Less Aches and Pains
  • Increased Muscle Growth and Repair

What Can Disturb Sleep

  • Caffeine
  • Alcohol
  • Nicotine
  • Loud Noises
  • Temperature: too Hot or too Cold

What Promotes Sleep

  • Regular bedtime
  • Reading before bed
  • Yoga promotes relaxation
  • Regular aerobic exercise
  • Cut down on beverages late in the day
  • Don’t eat a big meal before bedtime and don’t go to bed hungry
  • For some a light snack before bedtime may be helpful like a banana, yogurt or a small bowl of whole-wheat cereal that is low in sugar

Getting enough sleep effects you’re over all health. Develop regular bedtime habits to help yourself get the best sleep you can. Sleep tight!

♥ ♥

 

Recipe contest winner # 2 – Raspberry glazed rosemary chicken and pan seared asparagus

11 Wednesday Apr 2012

Posted by in General, Healthy Inspirations, Recipes

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Posted by Jennifer (the RD) on April 11, 2012

Our second recipe contest winner comes from Freddy, one of our patient care dialysis technicians.  This dish was very impressive!  It won us over on both taste and aesthetics.  It is also easy to prepare.  Freddy is actually newly married and has wonderful plans to start a new and healthy lifestyle with his beautiful bride Sandra, who also has some healthy tricks up her sleeve.  Congratulations to the both of you!

Here’s the recipe:

Ingredients:

1 tablespoon crushed rosemary

1 teaspoon rubbed sage

1/2 teaspoon dried oregano

8 skinless and boneless chicken breast halves

1/4 cup fat-free chicken broth

1 cup raspberry preserves

1/2 teaspoon honey mustard

1 teaspoon chopped fresh rosemary leaves

FOR ASPARAGUS:

1 pound fresh asparagus spears, trimmed

1 tablespoon olive oil

salt and pepper to taste

 

Directions to Prepare Chicken:

Preheat oven to 350 degrees for 10 minutes

In a small bowl, stir together crushed rosemary, sage and oregano.

Rub one side of each chicken breast with herb mixture. Place chicken herb-side up in a baking dish, and pour broth over the chicken.   Bake in preheated oven for 20 minutes.

Place raspberry preserves in a microwave safe bowl, and heat for 20 to 30 seconds to soften. Stir in honey mustard and rosemary.

Spread about 1 tablespoon of the preserve mixture over each breast. Bake 10 minutes more.

 

Preparation for Asparagus:  Pre-heat pan for 3-4 minutes in high.

Lightly coat the asparagus spears with olive oil and season them with salt and pepper.

Sauté high heat for 2 to 3 minutes or until they are as tender as you desire.

 ♥ ♥

Dining Out Healthfully

09 Monday Apr 2012

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Posted by Jennifer (the student) on April 9, 2012
 

 

Going out to a restaurant with friends or family is always fun social experience. If you are trying to eat healthy then restaurants can be a challenge. Here are few tips to help you navigate restaurants.

  • Before heading to a restaurant, check their menu online. Find a few healthy items that sound good to you.
  • Avoid buffets.
  • Drink water, tea, coffee or another zero calorie drink.
  • Limit alcohol.
  • Skip the bread and chips.
  • Order an appetizer for your entrée
  • Request that sauces, gravy and salad dressings be served “on the side”
  • Order steamed, grilled, baked or broiled dishes instead of dishes that are fried or breaded.
  • Trim the fat from meats and remove any skin from chicken.
  • Just because it is a salad does not mean it is always the best choice. Carefully read the ingredient list.
  • If you have a hard time with portion control, ask for a doggie bag when you order. That way you can divide the dish in half before you even start to eat.
  • Once you have made your healthy choice, sit back and enjoyed the time you have with friends and family.

♥ ♥

April 8th – Exercise Log

08 Sunday Apr 2012

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Posted by Jennifer (the student) on April 8, 2012
 

Source: loseweight-safe.com via Jennifer on Pinterest

Last week, I had a difficult time completing my exercise plan. I had a family emergency to deal with. This week I am planning a easy week because I don’t know what this week will have in store for me.

Book Review – “Eat to Live”

06 Friday Apr 2012

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Posted by Jennifer (The RD) on April 6, 2012

Overall, this book had some wonderful advice.  It really advocates a change in lifestyle.  IT IS NOT A DIET.  Who can argue with the fact that increasing the nutrient density of your meals is health promoting?  Continue reading »

Chocolate Nachos

04 Wednesday Apr 2012

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Posted by Jennifer (the student) on April 4, 2012

Last Sunday, I went to party at my friend Mickey’s house to celebrate the new season of “The Killing”.  It was a fun night; we ate comfort food and watched the 2-hour season première. Continue reading »

Looking For Something To Do?

03 Tuesday Apr 2012

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Posted by Jennifer (the RD) on April 3, 2012

It seems like whenever there is nothing to do, many of my activities revolve around food.  Trying out new foods can be exciting and adventurous, but it often lends itself to overeating and overspending.  Here are some suggestions for inexpensive things to do that don’t involve food:  Continue reading »