November 28, 2017

One of my favorite holiday recipes is Green Beans with Toasted Garlic and Almonds. It is a great health y option for those who don't eat salads. Enjoy, Bee- Fitters!

Ingredients: 
• 1 TBSP kosher salt + ½ tsp to taste 
• 2 lb. fresh green beans, washed and trimmed 
• 1 TBSP olive oil 
• 2 cloves garlic, chopped 
• 1 cup sliced raw almonds 
• ¼ tsp black pepper (or to taste)

Directions: 
Bring a large pot of water to a boil. Add 1 TBSP salt, then the green beans, and cook until just tender, 3 to 4 minutes. Drain. 
Meanwhile, heat the oil...

April 1, 2017

Are you one of those people that as soon as the days stay lighter longer, you’re sweeping under couch, shaking out rugs and vacuuming who-knows-what that’s accumulated behind the dryer? AND, you're anxious to get outside and clean out the gardens to make room for spring daffodils and tulips to pop up and bloom? Spring-cleaning may indeed be biological in nature. During the winter, our bodies produce more melatonin, a hormone known for inducing sleepiness. On the other hand, when we’re exposed to more sunshine, our bodies produce less...

September 8, 2016

Having difficulty adding greens into your daily diet, then try these small steps. Small steps often lead to big changes.  Sneak your greens in by following these 4 tips:

1. Add spinach, kale or chard to your fruit smoothie. You might not even notice it's in there, and if the green color makes you nervous add blueberries to turn it purple!

2. Sneak some spinach or arugula into your veggie burger or turkey burger.

3. Use a collard green to wrap your "sandwich" or "taco."

4. While pizza's not an everyday meal for those on...

January 19, 2016

 

For some clients losing weight seems almost impossible. When clients approach me about losing weight, I often tell them that in most cases they have total control on how to lose those extra pounds- AND that it does not have to be done through starvation or a month long detox. Here are the steps I ask clients to follow when struggling with their weight. Often, after these are put into place for several weeks, they are surprised that the weight starts to come off. Give them a try, and I am sure you won't just lose weight you'll start t...

January 11, 2016

Garbanzo beans are rich in fiber, protein, iron, magnesium, potassium, and zinc. Recent studies show that including a cup of garbanzo beans twice a week in your meals can help balance blood sugar and lower your levels of LDL-cholesterol (the bad kind), total cholesterol and triglycerides. Garbanzo beans also help us feel satisfied longer, which can be super helpful for weight loss and weight maintenance.

 

Just one cup of chickpeas contains:

• 13 grams of fiber (half your daily requirement, and most of it is insoluble fiber, the best kin...

December 30, 2015

 

I hope you had a wonderful holiday season and that you are ready for the New Year! What does “ready” mean? It means taking time to reflect on the previous year and consider honestly: what worked well for you? What were some of your challenges? What changes are you most proud of? Did you start a new job? Eliminate processed (junk) foods? Perhaps you moved to a home, adopted a dog, finally took that much needed vacation, cleaned out the garage. Or maybe you simply smiled more and complained less. Whatever new strides you made … whateve...

April 28, 2015

 

As a runner, one of my favorite breakfast meals is scrambled egg whites with spinach, onions and mushrooms with a few spices to add some zing! It's a power meal for me.  My hubby, though, tries to stay completely away from animal protein so the recipe can be substituted using tofu in place of the eggs. 

 

 

Ingredients 

1 16-ounce package firm tofu (OR four eggs beaten) 

1 TBSP extra virgin olive oil 

1/2 cup diced white onion 

3/4 cup finely chopped red pepper 

1/2 cup finely chopped jalapeño pepper (or other pepper of your c...

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