Monthly Archives: September 2012

Book Review – 8 Weeks to Optimum Health

15 Saturday Sep 2012

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

8 weeks to Optimum Health by Dr Andrew Weil is a step-by-step plan for improving health in a natural way. The author is a Harvard trained medical doctor and a pioneer in the field of integrative medicine.

What I like most about this book is that it is a simple week-by-week plan. It is about changing behavior and making small consistent changes in the way you live.

For each week there is an outline of simple tasks to complete. These tasks are organized by projects, diet, supplements, exercise and mental/spiritual.

Here is a sample of the tasks for each week:

Week 1

  • Clear out unhealthy food from your pantry and fridge
  • Eat broccoli twice a week
  • Walk 10 minutes, 5 days
Week 2
  • Eat one soybean product
  • Drink green tea
  • Eat more whole grains
Week 3
  • Buy organic fruits and vegetables
  • Take vitamin E
  • Add stretching to your exercise routine
Week 4
  • Add garlic to your diet
  • Increase walking to 25 minutes, 5 days
  • Examine your sleep habits
Week 5
  • Add ginger to your diet
  • Try a one-day “fruit-fast”
  • Use a steam bath or sauna for 20 minutes
Week 6
  • Add leafy greens to your diet
  • Visit an art museum
  • Try a one-day juice fast
Week 7
  • Increase walk to 40 minutes, 5 days
  • Volunteer
  • Reconnect with an old friend
Week 8
  • Increase walk to 45 minutes, 5 days
  • Continue with dietary changes

I think most changes would be easy to incorporate and be beneficial for most everyone. If you were looking to make healthy changes in your diet and lifestyle, I would recommend reading this book.

 ♥ ♥

Plantation Iced Tea

12 Wednesday Sep 2012

Posted by in General, Recipes

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Posted by Jennifer (the RD) on September 12, 2012

Here is the recipe for Plantation Iced Tea that was printed in the Honolulu Star Advertiser.  It is the recipe used at the Diamond Head market and Grill on Oahu.

INGREDIENTS:

1 gallon freshly prepared tea (I used Tazo brand black tea)

½ cup pineapple juice

½ cup sugar

½ tsp. cinnamon

1 stalk crushed lemongrass

Pineapple wedges and mint leaves for garnish (optional)

 

Combine ingredients while tea is still warm.  Chill, remove lemongrass, and pour over ice.

 

Foodie Friends Friday

 

 

Foodie Friends Friday

 

 ♥ ♥

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WIAW #22

12 Wednesday Sep 2012

Posted by in General, Healthy Inspirations

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Posted by Jennifer (the student) on September 12, 2012

Hi, Everyone!  Happy What I Ate Wednesday! Wednesday is now my favorite day of the week because of the WIAW. I love looking at all the posts for the week. In fact, the WIAW has grown so much I usually have to spread reading all the posts over a few days. 🙂 The new theme is “Fall into good habits”, which is about making a few goals for the fall into long-term good habits. I am doing well with the goals I make last week so I thought I would a add few more.

 Last Weeks Goals:

My three fall goals are: 1) Return to Sunday marketing and cooking for the week. 2) Continue with my workout plan, trying to improve each week. 3) Stay organized and ahead of the game with all school work.

This Weeks Goals:

My new fall goals are: 1) Eat two pieces of fruit each day. 2) Study at least 1 hour Monday thur Friday. 3) Track water intake.

Hope you enjoy my day, these are my eats from last Saturday. Thank you to Jenn a Peas and Crayons for hosting the WIAW!

This is what I ate:

Breakfast (6:30am)

I started the day at the Gypsy Den, with my new favorite drink a cafe francais. To eat I had a spinach scramble with fresh fruit and my husband and I shared the bread platter that comes with greek yogurt, homemade jam, honeycomb, homemade almond butter and banana. I can not eat here without ordering the bread, they bake their own bread. 🙂

Am Snack (11:00am)

A very sweet white peach.

Lunch (1:00pm)

Cashews and a Pink Lady apple.

Dinner (5:00 pm)

At BCD Tofu House, I had mild mushroom soon tofu soup. The soup is accompanied by many condiments and I honestly don’t know what most of them are. There is always a egg, potatoes, white rice, kimchi, peppers and other assorted condiments. . I like the potatoes and rice but I skip most of the others because they are too spicy for me. I really like the soup, it took me a couple of tries before I found a dish I really liked but now I am hooked.

Dessert (9:00pm)

A real treat, I can’t tell you the last time I had 31 Flavors. I love chocolate ice cream, so I ordered a single scoop of World Class Chocolate. YUM!

Thank you for stopping by. I hope your day was full of healthy meals! 

♥ ♥

The Health Benefits of Apples

10 Monday Sep 2012

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Posted by Jennifer  (the student) on September 10, 2012

 

Fall is almost here, which makes me think of apple season. Most years, I plan a trip to the local apple farms. There is always are large variety of apple to sample, hot cider to drink and apple donuts to be eaten. Fall is my favorite time of year and this is just one of my autumn rituals. One of the best benefits of this ritual is that it reminds me to work apples to into my daily diet.

Not only are apples a sweet and juicy treat, they are packed full of many nutritional benefits. Apples are a good source of fiber, low in calorie and are packed with vitamin like vitamin C and vitamin A.

Benefits:

  • Boosts immune system with the antioxidant vitamin C.
  • Increases bone strength and density with the flavonoid phloridzin.
  • Helps with weight loss because apples are loaded with fiber and water, which helps to keep you feeling full.
  • Reduces tooth decay by lowering the levels of bacteria in the mouth.
  • Prevent cardiovascular disease by lowering cholesterol and improving the function of blood vessels.
  • Prevents gallstones by removing excess cholesterol in the bile.
  • Decreases the development of type 2 diabetes by helping to control blood sugar swings.
  • Controls diarrhea and constipation by regulating water in the colon.
  • Neutralizes irritable bowel syndrome.
  • Prevents hemorrhoids by preventing constipation.

Apple season is just starting, if you have the opportunity to visit a apple farm this season do. And take advantage of all the health benefits apples have to offer.

Apple areas in southern California:

Oak Glen – http://www.oakglen.net/

Julian – http://www.julianca.com/

♥ ♥

September 9th – Exercise Log

09 Sunday Sep 2012

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

 

9/09/12            Walk/Hike 6 ml √

9/10/12            Yoga 1 hr, Weight Training 20 min √

9/11/12            Walk/Jog 2 ml X, Piyo 1 hr √

9/12/12            Pilates 1 hr √, Weight Training 20 min X

9/13/12            Walk/Jog 2 ml, Yoga 1 hr X

9/14/12            Off √

9/15/12            Tennis 1 ½ hr class √

♥ ♥

What is Plantation Iced Tea?

08 Saturday Sep 2012

Posted by in General, Healthy Inspirations

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Picture of the Plantation Iced Tea I had in Wailea, Maui in August

Posted by Jennifer (the RD) on September 8, 2012

Whenever my family goes to Hawaii, we always look forward to having Plantation Iced Tea. It s a perfect blend of pineapple and iced tea.  It is NEVER too sweet, really tasty, and is the most refreshing thirst quencher. For some reason, I only find it served in Hawaii.  But, of course you can make it at home.  I found a good recipe that I will be sharing next week…stay tuned!

 ♥ ♥

Cheesy Chicken Mexican Bake

06 Thursday Sep 2012

Posted by in General, Healthy Inspirations, Recipes

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Posted by Jennifer (the student) on September 6, 2012

At my house, we love Mexican food but I always feel like I eat to many carbohydrates whenever we have Mexican. Between the chips, tortillas and rice it is sometimes too much. This recipe is a result of my love of the Mexican flavors and trying to reduce the amount of carbs. This dish is so simple and I think it is very tasty and satisfying.

INGREDIENTS

  • 1 TBSP olive oil
  • 2 red or green bell peppers, chopped
  • ½ onion, diced (I like the sweet onions)
  • 3 cups cooked shredded chicken (I often used a rotisserie chicken from the market)
  • 4 oz can diced green chiles
  • ½ cup salsa verde
  • 3 cups of shredded cheese (sharp cheddar or Monterey jack or a combination)
  • salt and pepper
  • spray olive oil

DIRECTIONS

  1. Pre-heat oven to 375 degrees. Lightly spray an 11 x 7 baking pan with spray olive oil and set aside.
  2. In a large sauté pan, over medium heat add olive oil, bell peppers and onion. Sauté for about 10 minutes.
  3. In a mixing bowl, combine peppers, onion, chicken, chiles, salsa, and 2 cups of cheese. Add salt and pepper to taste. (Usually I don’t add much if any salt because I think the salsa has enough.)
  4. Pour mixture into baking pan and top with the remaining cup of cheese.
  5. Bake for 15 to 20 minutes, until cheese is melted and the dish is heated.
  6. Remove from oven and let sit for 5 minutes before serving.
  7. Enjoy
  • I usually serve with a large dollop of fat-free Greek yogurt (instead of sour cream).

♥ ♥

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WIAW #21

05 Wednesday Sep 2012

Posted by in General, Healthy Inspirations

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Posted by Jennifer (the student) on September 5, 2012


 Hi, Everyone!  Happy What I Ate Wednesday! Wednesday sure rolls around quickly.We have a new theme for September and I could not be more excited. The new theme is “Fall into good habits”, which is about making a few goals for the fall into long-term good habits. For me this is the perfect time of year for new goals, returning to school I always look for ways to improve.

My three fall goals are: 1) Return to Sunday marketing and cooking for the week. 2) Continue with my workout plan, trying to improve each week. 3) Stay organized and ahead of the game with all school work.

Hope you enjoy my day. Thank you to Jenn a Peas and Crayons for hosting the WIAW!

This is what I ate:

Breakfast (6:30am)

I started the day with a coffee (blurry as always 🙂 ) and NuGo bar and a apple. I used a recycled picture here, after my coffee I guess I forgot to take any pictures. I do have class early in the morning and I always feel rushed.

 

Am Snack (10:00am)

A few kiwis sliced and peeled.

Lunch (1:00pm)

I was lucky to have the time to grab some lunch at the Early Bird Cafe.  We started with homemade potato chips with an onion dip. that was so good. And a super tasty cobb salad.

Dinner (6:00 pm)

A simple homemade dinner of baked chicken, roasted brussel sprouts and steamed cauliflower.

Thank you for stopping by. I hope your day was full of healthy meals!

♥ ♥

A New Reason to Take a Walk on Your Lunch Break!

03 Monday Sep 2012

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

Just the other day, I went shoe shopping and came across an interesting find.  I bought a pair of Cole Haan shoes that had Nike Air technology in them…so comfortable!  In my opinion, you don’t have to change in to your sneakers to take that afternoon walk at the office.  They are a little pricey, but I was able to find a pair at DSW for about $50.  I believe they retail for over $100.  You can now exercise in style on your lunch break!

 ♥ ♥

 

September 2nd – Exercise Log

02 Sunday Sep 2012

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Posted by Jennifer (the student) on September 2, 2012

 

I am still trying to get used to my new school schedule. I am so happy to return to tennis, I did not realize how much I missed it.

9/02/12            Hike/Walk 6 ml √

9/03/12            Walk 3 ml, Weight Training 20 min √

9/04/12            Walk/Jog 2 ml, Piyo 1 hr √

9/05/12            Yoga 1 hr, Weight Training 20 min X

9/06/12            Walk/Jog 2 ml, Yoga 1 hr √

9/07/12            Off √

9/08/12             Tennis 1 ½ hr class √

 ♥ ♥