Friday, January 29, 2010

Fast food: This video says it all.

Don't eat fast food. Really there is no nutritional value . They process the food so much that it is almost fake!

Tuesday, January 26, 2010

Mother Nature's Lesson: Eat by Color!

Mother Nature seems to have her own way of showing us the fruits and vegetables that are good for us. Their bright colors of allow you to spot them at a glance. These red, blue and purple foods contain phytochemicals, compounds that protect them from a variety of dangers — from harmful UV rays to predatory pests. Phytochemicals are also what make colorful fruits and vegetables good for us, too.

Some act as antioxidants, mopping up unstable "free radical" molecules that can damage cells and lead to the development of heart disease, cancer, Alzheimer’s and other health issues. Others work by boosting the immune system and brain function. For example, anthocyanins make blueberries blue and may help to keep your mind sharp. Tomatoes get their ruby hue from lycopene, which may help to prevent prostate cancer.

So pack your diet with any or all the following natural low-calorie, energy boosting and heart-healthy fruits and vegetables:
• Guava
• Pink grapefruit
• Red peppers
• Tomatoes
• Watermelon
• Grapes
• Radishes (red)
• Eggplant
• Plums
• Blackberries
• Blueberries
• Cranberries
• Raspberries
• Strawberries

Friday, December 18, 2009

Chicken, shrimp, craisins and spinach with a white wine sauce.

Seasonal recipe.


  • 2 skinless and boneless chicken breasts, butterflied and then cut in half
  • Sea salt and freshly ground black pepper
  • All-purpose flour, for dredging
  • 4 peeled shrimp
  • 6 tablespoons extra-virgin olive oil
  • 2 cups baby spinach
  • 1/2 cup chicken stock
  • 1/4 Craisins
  • 1/3 cup fresh parsley, chopped
  • 1 tsp fresh garlic, chopped
  • 1/4 cup of dry cooking sherry
  • 1 tablespoon of butter


Season chicken with salt and pepper. Dredge chicken in flour and shake off excess.

In a large skillet over medium high heat, melt 1 tablespoons of butter with 3 tablespoons olive oil. When butter and oil start to sizzle, add 2 pieces of chicken and cook for 3 minutes. When chicken is browned, flip and cook other side for 3 minutes. Remove and transfer to plate. Add another 3 tablespoons of olive oil. When oil starts to sizzle, add the other 2 pieces of chicken and brown both sides in same manner. Add chicken to the plate.

Into the pan add the shrimp,craisins,garlic and spinach. Sautee for 2 minutes (add more olive oil if needed). Add stock and White wine. Remove shrimp so they don't over cook. Return to stove and bring to boil, scraping up brown bits from the pan for extra flavor. Check for seasoning. Return all the chicken to the pan and simmer for 5 minutes (add the shrimp when 1 minute remains). Remove chicken and shrimp to platter. Whisk sauce vigorously until thickened. Pour sauce over chicken and garnish with parsley.

This recipe is high in Protein and antioxidants.

Have a safe and happy holiday season!

Tuesday, November 24, 2009

The Truth about Bacon and Eggs: THEY'RE GOOD FOR YOU!

Eggs are an inexpensive nutrition powerhouse containing high quality protein, 13 essential vitamins and minerals including folate, vitamin B-12, vitamin D, and nutritive compounds – all within a 70-calorie package'

Bacon and egg fat contains healthy saturated fat, one of the precursors needed to make hormones, including sex and brain hormones that make us feel happy! Bacon also contains sodium, which is so important for the adrenal glands (your stress glands). Sodium is rapidly depleted when people are under high stress. The sodium, fat and vitamin b-12 that bacon contains help reduce stress, increase sex drive, make you feel focused and have more energy throughout the day.

Bacon is also very high in protein, about 12 grams per 3 slices! Protein is needed to build lean muscle.

Back in the good old days of body building and fitness (the Shwarzenegger days, 60's and 70's) people were actually educated about foods that would help their muscle development and help decrease body fat.
Meat from any animal contains CLA (conjugated linoleic acid) a type of fat which helps promote fat loss, muscle gain and helps lower bad cholesterol . Body builders actually take this as a form of an expensive supplement. In the 60's and 70's body builder's and athletes would eat about 24 eggs and 28 pieces of bacon a week! Because they new of all the health and muscle benefits. Bacon and eggs are indeed a super food!

Please keep in mind that you should only shop for meats that are free of preservatives and animals that are grass fed.

Eat your bacon and eggs in moderation of course. About two eggs and two pieces of bacon a day. Remember to much of anything is bad.

Friday, September 18, 2009

Yes, you can afford a trainer.

If your workouts aren't getting the results you want, nothing beats having your own personal trainer. A recant study suggests trainees lost almost three times more weight than solo exercisers.
If you can't afford a one on one personal training program try Group training, train with a friend or a group of friends. I also offer Boot Camp or a circuit fat burn class.
Please contact me if you are interested. My e-mail is-

Wednesday, September 9, 2009

Recipe of the week. Salmon with blueberry-mango salsa.

This recipe is a great source of protein and omega-3 fatty acids. Enjoy!

1/3 cup of blueberries

1/3 cup peeled, diced mango

2 tablespoons minced red onion

2 tablespoons minced red bell peppers

1 tablespoon minced fresh cilantro

1 tablespoon fresh lime juice

1/2 teaspoon minced jalapeno pepper

2 teaspoons sugar

1/4 teaspoon sea salt

1/2 teaspoon extra-virgin olive oil

1 6-ounce salmon filet (pinch with sea salt and ground pepper)

1. Combine blueberries, mango, onion, pepper, cilantro, lime juice, jalapeno, sugar and salt in a bowl.
2. Heat olive oil in a large pan over medium-high heat. Season the salmon with salt and pepper and sear each side for 3 to 5 minuets or until just cooked through.
3. Serve filet with salsa.

*Salsa makes up to four servings.

Tuesday, September 1, 2009

Indian-spiced chicken pitas.

    This a quick and easy recipe that I would like to share. I love this recipe because it is loaded with fresh and healthy ingredients and has a very interesting and delicious flavor. So please enjoy!

1 pound boneless, skinless chicken breasts, trimmed 

1 1/2 teaspoons garam masala (Masala is an Indian spice blend you can find in any grocery store

3/4 teaspoon kosher salt

1 cup thinly sliced seeded cucumber 

3/4 cup nonfat plain yogurt

1 tablespoon chopped fresh cilantro or mint

2 teaspoons lemon juice
Freshly ground pepper to taste

4 6-inch whole-wheat pitas, warmed

1 cup shredded romaine lettuce

2 small or 1 large tomato, sliced

1/4 cup thinly sliced red onion

1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler. 

2. Sprinkle chicken with 1 teaspoon garam masala and 1/2 teaspoon salt. Place the chicken on the grill rack or prepared pan and cook until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a clean cutting board and let rest for 5 minutes. 

3. Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining 1/2 teaspoon garam masala and 1/4 teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato and onion.