Eat Grains They Taste Great and They Are Good For You

Here's Your Healthy Tip of the Day:  Grains are important for healthy bodies.  Google the following and learn how you can whip up mighty fine recipes using the following:   Red Quinoa, Basmati Rice, Blak Barley, Pearled Barley, Black Rice, Red Himalayan Rice and Spelt.  FoodNetwork.com has some awesome recipes free and online!

Want To Lose 20Lbs In 90 Days?

Here's Your Healthy Tip of the Day:  I've enrolled into my own Wellness Program and have lost 20 lbs in less than 90 days.  If you would like to lose weight, be fit and swimsuit trim, it's not too late - enroll in my Wellness Program today!  Call or email the office.  917-701-7582  k@kmondesire.com
There will be no blog until Tuesday, March 27th...I'm off for a little R&R!  Stay tuned for more healthy tips next week!

Holiday Health Tips

Quite often, people tell me how they will skip breakfast and lunch during the holidays because they are going out to another dinner party.  Skipping meals is not only counterproductive to maintaining a healthy weight and blood sugar during the holidays, but it is detrimental to your immune system.  The nutrients we get from our everyday fruits, vegetables, whole grains, and protein shakes is what makes for a healthy immune system.  If you do not eat a normal breakfast and lunch, you will be famished by dinnertime and overindulge.  You will also be compromsing your immune system and if you become ill, that will be the end of the partying for you!

Here's Your Healthy Tip of the Day:  Don't be a Dummy!  During this holiday season, start every day with a healthy breakfast, segway into a sensible lunch; later on, at those holiday dinner parties, you won't be famished - you'll eat sensibly and your immune system will thank you for it!

Yummy Crab Roll

Eating Well Magazine (July/Aug 2011) published this amazing recipe recently, and I thought I'd share it with you today:

Crab Roll  makes 4 servings, 2/3c crap filling each

Ingredients:
1/4c low fat mayonnaise
1tblspn freshly grated lemon zest
3tblspn lemon juice
10 dashes hot sauce or Tobasco sauce
1/2 tspn freshly ground black pepper
1/8 tspn salt
1/4c finely chopped shallot
1/4c finely chopped celery
1/4c thinly sliced fresh chives, divided
12oz cooked crabmeat (approx 2c)
8 leaves red or green leaf lettuce
4 whole-wheat hot dog buns (toasted)

Directions:  Whisk mayonnaise, lemon zest, lemon juice, hot sauce, pepper and salt in a medium bowl.  Thoroughly mix in shallot, elery and 3 tbspns chives.  Mix in crab very gently so it doesn't break up.
Line each un with lettuce and divide the crab filing among the buns.  Garnish with remaining 1 tbspn chives.

Per Serving:  238 calories; 5g fat (1g sat, 1g mono), 102 mg cholesterol, 29g carbs, 4g aded sugars, 21g protein, 4g fiber, 716mg sodium, 269mg potassium.

Here's Your Healthy Tip of the Day:  This is 4 servings, folks...It's really yummy, so just have one serving and share with your friends!

Form is Everything When Working Out

I know you've all heard this, read it and have been told time after time on every infomercial you see....form counts for everything when you're working out.  You cannot achieve optimal results if your form is not correct.  For example, the past 3 months, I've been working with tension bands for arms, shoulders, back, biceps, triceps....with minimal results.  I just couldn't figure out why I wasn't achieving results when I was working hard....at least I thought I was working hard!  My exercise buddy took a good look at my form 2 weeks ago, and a simple adjustment to my posture has made a world of change.  Now, when I workout, I walk away feeling like I've really 'worked and used' my muscles.  I already notice my muscles are firmer and my overall appearance is beginning to change.  This second round of P90X is going to see big changes in my life!

Here's Your Healthy Tip of the Day:  Whatever sport or form of exercise you engage in, double check your form.  It make the difference between great performance or not, major physical changes or not.  If you want to join my workout team...it's free.  It's a virtual place where we all will share our experiences, questions and life experiences on our road to fitness and health.  If you want to be part of a winning team, log onto https://teambeachbody.com/signup/-/signup/free?referringRepId=114448
Join me - a winner - and become a champion!

The Healthiest Part of My Weekend Was....

I found this little line on twitter and thought it would be fun to share with all of you today!

Here's Your Healthy Tip of the Day:  Fill in the blank line of the following sentence and share it here, online, on facebook.  Let's see what everyone did!

The Healthiest Part of My Weekend Was______________________________

Eat Your Broccoli

Ok, so you might not like broccoli, but I'm telling you to eat it anyway!!!  Broccoli is loaded with fiber, folate and one serving contains more that 100% of your daily vitamin K.  It's crunchy, fun in the mouth for texture and downright good for you!

Here's Your Healthy Tip of the Day:  here are some ideas of what you can do to make broccoli one of your favorite veggies!
Sautee' with garlic and olive oil.  Serve on pasta with parmasan cheese.
Substitute squash or pumpkin for broccoli and make a really awesome  pureed broccoli soup.  Sprinkle some shredded cheddar on top...yummy!
Add it to spicy stir fry dinners.
If it's your 'cheat' day, steam it and add melted Parmesan or Gruyere cheese.

Cauliflower Can Be Delicious As Well As Fat Free!

Did you know that cauliflower is regarded as a 'free food'?  It's one of the few foods that can be eaten in unlimited quantities when you're trying to lose weight or feel full.  Cauliflower is not starchy and contains the phytonutrient  sulforaphane (a cancer fighter!), folate and Vitamin C.  Most folks think of cauliflower raw with dip or steamed or just baked with cheese.  But there are so many other ways to have your cauliflower and like it too!  Here's how....

Here's Your Healthy Tip of the Day: 
Creamed Cauliflower with Grilled Chilean Sea Bass and Spicy French Beans
Ingredients:
1 small head cauliflower.  Remove stem and chop roughly.
1/2 teaspoon Mrs. Dash seasoning for cauliflower
1/2 teaspoon Mrs. Dash seasoning for fish
1/2 teaspoon ground nutmeg
1/4 teaspoon red pepper powder
1/4 cup 2% milk
1 teaspoon French sweet butter or Italian sheep's butter
Dash of seasalt to taste
Chilean Sea Bass fillet (8oz).  This will give 2 portions.
8 oz or more of French green beans (another 'free' food!).

Directions:
Steam boil or microwave cauliflower until soft.  Drain.  Add Mrs. Dash, nutmeg, red pepper powder, milk, butter into a blender or hand mash until soft and creamy.  Keep warm.
Spray both sides of fish. Either grill in a pan, in the oven or in your George Foreman grill until cooked to your liking.  While  the fish is grilling, spray a little Pam to coat a frying pan.  Toss mesquite rub powder in with beans and quickly toss in pan until tender.

Presentation:
Spoon out a 1/2 cup worth of the cauliflower in the center of the plate.  Gently lay a 4oz portion of the fish on top of the caulflower.  Add the spicy beans to the plate.  Not only does this dish taste delicious; it's low cal, low fat and looks like it's coming from the kitchen of a 5 start restaurant!
Bon Appetit!