today

Between this morning's exercises and running errands I burned 2263 calories. That's right, I'm bad!

a tough workout

This morning's Classical Stretch seemed a lot tougher this time. Have you ever stood on one foot while writing the alphabet with the other, then switch? I suggest trying it. You use plenty of muscles on this one.

scripture of the day

1 Corinthians 6:19-20

New International Version (NIV)

¹⁹ Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; ²⁰ you were bought at a price. Therefore honor God with your bodies.

Spinach Onion Frittata

in BREAKFAST AND BRUNCH RECIPES, VEGETARIAN RECIPES

Together with my baked French toast and whole-wheat blueberry muffins, this spinach onion frittata is one of my go-to recipes for weekend brunches with friends. It is delicious, substantial, pretty, and relatively easy to make – although admittedly not as easy as my weeknight spinach frittata.

Makes 8 slices New quantity:

Total time: 1 hour
Prep: 15 minutes
Cook: 30 minutes
Cool: 15 minutes

Ingredients
1 tablespoon olive oil
1 medium onion, thinly sliced
1/4 teaspoon kosher salt
1 teaspoon minced garlic
1 (5oz) bag baby spinach, roughly chopped
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
8 large eggs
1/2 cup plain low fat Voskos Greek yogurt
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/2 cup grated Parmesan
Olive oil nonstick spray

Directions
1. Preheat oven to 400 degrees F. Place a 9-inch baking dish in the oven.

2. Heat olive oil over medium-high heat. Add the onion and the 1/4 teaspoon kosher salt (the salt helps draw the liquids out of the onion). Cook 4 minutes, stirring occasionally, until tender. Add the garlic and the spinach and cook, stirring, 30 seconds. Add the oregano and thyme and cook, stirring, 30 more seconds, until fragrant. Remove from heat and set aside. By now the spinach should have wilted but have kept its bright green color.

3. In a large bowl, whisk together the eggs, yogurt, 1/2 teaspoon kosher salt, and black pepper. Stir in the cheese and the onion/spinach mixture.

4. Carefully, using oven mitts, remove baking dish from the hot oven. Spray with nonstick spray. Transfer egg mixture to baking dish. Bake 30-35 minutes, until golden brown and puffy and a knife inserted in center comes out clean. Allow to cool 5 minutes in pan on a wire rack, then invert onto a platter and from the platter to a cooling rack. Cool 10 more minutes before serving – frittatas taste best when not piping hot.

Nutrition per slice
Calories 135.5
Total Fat 9.1 g
Saturated Fat 3.3 g
Cholesterol 191.5 mg
Sodium 438.3 mg
Total Carbohydrate 2.3 g
Dietary Fiber 0.6 g
Sugars 0.6 g
Protein 11.1 g
Weight Watchers Points Plus: 3 points

http://healthyrecipesblogs.com/2012/08/19/spinach-onion-frittata/

quote of the day

always

something to think about

workout of the day

trying something new

I've decided to try Weight Watchers. Since I can't really afford to join a program, I found the information online.

To calculate your points allowed, go to http://www.healthyweightforum.org/eng/calculators/ww-points-allowed/

To find the points on each food, go to http://quiddity.cc/rachel/diet/wwfoods.htm

quote of the day

This is similar to my motto, "If you can pray, there is a way."

motivation of the day

quote of the day

quote of the day

humor of the day

NUTS & SEEDS

quote of the day

Grilled Thai Chicken Sandwich

From EatingWell:  September/October 2012

5 servings

Active Time: 45 minutes

Total Time: 45 minutes

INGREDIENTS

• 1/2 cup “lite” coconut milk
• 1/4 cup smooth natural peanut butter
• 2 tablespoons lime juice
• 2 tablespoons chile-garlic sauce, divided
• 1 tablespoon reduced-sodium soy sauce
• 1 pound prepared pizza dough, preferably whole-wheat
• 1 tablespoon canola oil, divided
• 2 6-ounce boneless, skinless chicken breasts
• 1 large red bell pepper, quartered
• 1 large onion, sliced into 1/2-inch-thick rounds
• 2 tablespoons chopped fresh cilantro

• PREPARATION

  1. Preheat grill to medium-high.
  2. Whisk coconut milk, peanut butter, lime juice, 1 tablespoon chile-garlic sauce and soy sauce in a bowl until well combined.
  3. Working on a lightly floured surface, divide dough into 5 equal pieces. Roll each piece into a 6-inch disk with a rolling pin or press into a disk with your hands. Using 1 1/2 teaspoons oil, brush one side of each disk.
  4. Oil the grill rack (see Tip); place the dough, oiled-side down, on the grill and cook until light brown and puffed, 1 to 2 minutes. Brush the dough with the remaining 1 1/2 teaspoons oil, flip and grill until cooked through, but still a little soft, 1 to 2 minutes more. Wrap in foil to keep warm.
  5. Brush chicken with the remaining 1 tablespoon chile-garlic sauce. Place the chicken, bell pepper and onion on the grill. Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 14 minutes. Grill the pepper and onion, turning once, until lightly charred and cooked through, 8 to 10 minutes.
  6. Slice the pepper and onion. Toss with 1/2 cup of the reserved dressing in a medium bowl. When the chicken is cool enough to handle, slice or shred into bite-size pieces. Top flatbreads with equal portions of the vegetables and chicken; drizzle with the remaining dressing and sprinkle with cilantro. Fold to eat.

  TIPS & NOTES

  • Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.

  NUTRITION

  Per serving: 410 calories; 17 g fat ( 3 g sat , 5 g mono ); 38 mg cholesterol; 44 g carbohydrates; 1 gadded sugars; 25 g protein; 4 g fiber; 447 mg sodium; 358 mg potassium.
  Nutrition Bonus: Vitamin C (80% daily value), Vitamin A (22% dv)
  Carbohydrate Servings: 3
  Exchanges: 3 starch, 2 lean meat, 3 fat
  http://www.eatingwell.com/recipes_menus/recipe_slideshows/recipes_from_the_september_october_2012_issue_of_eatingwell?slide=14#leaderboardad

The Fitness Secret

help buying your produce

quote of the day

Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless. - Jamie Paolinetti

Coach Hooper PBS

In between some of the cartoons on PBS, Coach Hooper (hamster or guinea pig or something) encourages kids to get up and exercise for a few moments. Since Chloe gets up with me to do my exercises, I get up and do her's. They have a different fun theme each time (cowboys/cowgirls, surfer, rockstar, etc). Here is an example  http://www.youtube.com/watch?v=HBLDt9OEr2I Just because these were made for kids, it's fun to do no matter how old you are.

humor of the day

this morning's workout with Chloe

Spinach-Pie Quesadilla

Spinach-Pie Quesadilla
Serves 1

Ingredients

1 teaspoon olive oil
1/4 small onion, finely diced
2 scallions, sliced (white and green parts)
1 clove garlic, minced
1/4 teaspoon salt
freshly ground pepper
pinch each of thyme, oregano, and cayenne
1 cup fresh spinach
1 small wrap
1 egg white
1 tablespoon strained yogurt
1-2 tablespoons feta cheese

In a small pan, heat the oil. Add the onion and scallions and cook until soft, 3-4 minutes. Stir in the garlic, cooking a minute or two more until soft. Sprinkle with salt, pepper, and the spices. Mix in the spinach and cook until wilted. Remove to a bowl and cool slightly. Stir in the egg white, yogurt, and half of the feta.

Wipe out the pan, then brush it with a bit more oil or cooking spray. Over low heat, put the wrap in the pan and sprinkle the rest of the feta over one side of the wrap and see if you can’t get it to melt slightly. Pour the egg-spinach mixture over the same half of the wrap, fold the other half over and cook on one side until the egg begins to firm up, 3-4 minutes. Flip and cook on the other side for 2-3 minutes, then cut into wedges and serve.

http://www.biggirlssmallkitchen.com/2009/04/cooking-for-one-fusion-egg-and-cheese.html

quote of the day

humor of the day

health benefits of cabbage

something to think about

health benefits of flax seed

quote of the day

People who say it cannot be done should not interrupt those who are doing it. - George Bernard Shaw

that would be nice

quote of the day

morning workout

I got up to do my morning workout with the exercise show on IPTV (PBS), and Chloe got up and started doing it with me. It's great when you have family that not only encourage you, but join you. Plus, it's good for kids to learn early how important a healthy lifestyle is.

This is Body Electric (one of the exercise programs) http://www.youtube.com/watch?v=_Rx0dCG1pdQ

Some mornings it's Classical Stretch http://www.youtube.com/watch?v=oTCdITo8hOU

Did you know?

quote of the day

Be miserable, or motivate yourself. Whatever has to be done, it’s always your choice. - Wayne Dyer

Easy Healthy Recipes for School & Work Snacks

Easy Healthy Recipes for School & Work Snacks

1. Mocha Fudge Bites – This is a no sugar added, vegan treat like snack with some get up and go!
2. Crispy Kale Chips – This is the basic recipe, but you can spice them up with the flavors of your choice.
3. Cheesy Vegan Popcorn - I love leftover popcorn, especially during the dry winter months. You anseason it simply with coconut oil and salt, or enjoy this dressed up variation.
4. Mint Chocolate Protein Bars – Vegan, wholesome, and sweetened with dates and stevia.
5. Sun-Dried Tomato & Thyme Rice Crackers – Why not make your own healthy crackers? It’s easier than you think!
6. Mini Sweet Potato & Chocolate Chip Muffins – Naturally vegan and whole grain.
7. Healthy Almond Crunch Granola – Just 6 wholesome ingredients in this easy recipe.
8. Maple Cereal Clusters - This hearty yet sweet snack is chocolate-free, making it great for packing along on hot days. It is also optionally nut-free.
9. Trail Mix Oat Snack Cookies – Heartier and lower in sugar than your average cookie. Can be vegan, gluten-free, and top 8 allergen-free.
10. Chocolate Peanut Power Bars - Vegan, and even better than Larabars.
11. Sweet & Spicy Roasted Chickpeas – Chickpeas turn into a delicious corn nut-like snack after 30 minutes or so in the oven.
12. “Cheesecake” Grahamwiches -  A creamy vegan spread to make those graham crackers even more enticing.
13. Fabulous Curried Salmon Salad – This is so yummy! Freeze extras into cubes. Pop a few cubes into your lunch sack – they will defrost later, when you’re hungry.
14. Trail Mix Mini-Muffins – Another great mini-muffin recipe for freezing and packing along.
15. Chocolate Sunbutter Cups - So easy, so tasty, and made for sharing (peanut-free policy-friendly!)
16. Coconut Crispy Bars – Think crispy treat meets granola bar.
17. Not My Mama’s Chocolate Pudding – The healthiest get up and go chocolate pudding recipe you’ve ever seen. Pack it in a thermos, or freeze it into cubes and pack in tupperware for snacking on later in the day.
18. Grapes in a Celery Canoe – Keep snacking fun!
19. Dehydrated Seedy Squares – Just fruit, seeds, and so much flavor.
20. Spicy Chickpea Dip – Can’t find tahini to make hummus? Skip it with this everyday dip.
21. Breakfast-Worthy Banana Bread - Naturally sweetened with no added sugars!
22. Colorful Kale Pinwheels – Tortilla roll-ups are another great snack option; this one even packs in some dairy-free, bone-building greens.
23. Chocolate-Glazed Strawberry Donuts – Low carb, relativly high in protein, and pretty darn tasty. These will keep you going much longer than the dunkin variety.
24. Practically Healthy Doughnuts – Another gluten-free, low sugar snacking donut.
25. Veggie-Based “Beef” Jerky – This vegan recipe is surpisingly soy-free and gluten-free.
26. Flourless Almond Butter Cookies – A healthier twist on traditional cookies that will satisfy your sweet tooth. You can customize them with add-ins like dried fruit, nuts, or dark chocolate chunks.
27. http://www.godairyfree.org/news/healthy-packable-school-work-snacks

Simple, Healthy and Pre-packaged School & Work Snacks

Simple, Healthy and Pre-packaged School & Work Snacks

1. Whole Fruit – Known as nature’s original pre-packaged snack, you can’t beat fruit for its portability, nutrients, and wonderful sweet taste. The following fruits were mentioned as favorites for school and work snacks: Bananas, Apples (if sliced, dip in citrus to prevent browning), Peaches, Nectarines, Plums, Grapes, Blueberries, and Raspberries.
2. Chopped Fresh Fruit Salad – It will keep for a few hours in your lunch sack, but if you have refrigeration available, even better. Put any of the following in some portable containers: Diced Mango, Pineapple Chunks, Melon Balls (watermelon, honeydew, or cantaloupe), and Kiwi.
3. Dried or Dehydrated Fruit – When you need some energy foods with a longer shelf-life, dried fruit comes in very handy. For straight-up snacking, these were the top picks: Blueberries, Raisins, Cranberries, Apricots, and Mulberries.
4. All-Natural Bars – For shelf-stable convenience, stash a few of these bars for work snacks: Larabars,Kit’s Organic Bars, Clif Mojo Bars, LUNAbars, and Kind Bars (note that a few flavors of Kind do contain dairy).
5. Peanut Butter & Pretzels  – You can keep this allergen-free with SunButter and Ener-G pretzels.
6. Nut or Seed Butter with Sliced Apples – To up the flavor factor, stir a little cinnamon and/or vanilla into the nut butter. If you’re bored with peanut butter and almond butter, then make your own nut butterwith your favorite nuts and/or seeds.
7. Hummus with Cut Veggies – Our group voted for baby carrots, celery, and sliced red bell peppers.
8. Hummus with Olives and Crackers or Pita Chips – For gluten-free, Mary’s Gone Crackers was a dipping favorite.
9. Smashed Avocado with Baby Carrots – To keep the avocado from browning, mash in some lemon or lime juice. You can even season to taste with salt and spices for a quick guacamole-to-go!
10. Canned Wild Salmon Salad with Crackers or Lettuce Wraps – Tuna works well, too, but our group liked the salmon for the extra omega-3’s. A couple mentioned enjoying it straight from the can with whole grain crackers, but you might like the salmon salad recipe below instead.
11. Hard-Boiled Eggs – Sprinkle with a little salt, pepper, and paprika for a tasty twist.
12. Grilled Chicken Breast – Yes, at only 110 calories, 1.5 grams of fat, and with 25 grams of protein, this is one low calorie, protein-packed snack!
13. Jerky – Seek out organic and all-natural options if possible. And yes, there is vegan / vegetarian jerky, but see below for a healthier, homemade recipe.
14. Trail Mix – It doesn’t get much easier than trail mix. Toss your favorite dried fruits, nuts, and other tasty items (dairy-free chocolate chips anyone?) into some Ziploc baggies and away you go.
15. Dates Stuffed with Almonds – I popular Larabar-like snack.
16. Figs Stuffed with Hazelnuts – Why should dates have all the fun?
17. Yogurt or Kefir – There are now so many dairy-free varieties available! You can even find “Greek” non-dairy yogurt and kefir from companies like So Delicious Dairy Free. For more on dairy-free and vegan yogurt, see my post on How to Substitute Yogurt. Top the yogurt with diced fruit, whole grain cereal, chopped nuts, chia seeds, or ground flax for an extra flavor and nutrition boost.
18. Protein Powder – Keep a stash of packets or baggies to mix into water or juice when on-the-go. Brands like My Vega are dairy-free and come in a variety of flavors.
19. Graham Crackers – Great for noshing on their own, or you can make cracker-style PB&J sandwiches. Graham Crackers are really tasty and you don’t have to worry about smooshed bread!
20. Frozen Mini-Muffins – Pop them in your bag or purse, and they will defrost just in time for the munchies. See below for some healthy mini-muffin recips.
21. Dark Chocolate – Enjoy a square or three – it’s healthier than donuts! Recommended brands from the chat included attune probiotic dark chocolate bars and Enjoy Life chocolate chunks, but you can find an abundance of brands in the No Dairy Product Lists.
22. Cereal – For super easy kid-friendly and work snacks, pack up to-go containers of your favorite munchable cereals. Have a nice assortment to fit changing appetites. There are many dairy-free and gluten-free cereals available, in addition to granolas and tasty whole grain cereal options.
23. Baked or Low Fat Tortilla Chips & Salsa – Did you know there are even gluten-free, fiber-rich bean-based tortilla chips out there?
24. Green Smoothies – Grab a thermos, and fill it with a nutrient-dense juice or smoothie. A good quality thermos will keep beverages cool and soups hot for hours.
25. Homemade or Store-Bought “Chips” – Apples, bananas, sweet potatoes, beets, even eggplants can be lightly seasoned and dehydrated, baked, or pan-fried into chip form. If you lack the resources, check the snack section in the natural food aisle for some great, healthy varieties.
26. Roasted Nuts or Seeds – So easy to make that there’s no point in buying them! Spread 1 lb of your favorite nuts or seeds on a baking sheet and toast them in the oven at 350ºF for 8 to 12 minutes. Remove them from the oven, sprinkle with 1 teaspoon of salt (or season to taste), and let them cool before packing up.
27. http://www.godairyfree.org/news/healthy-packable-school-work-snacks

motivational tips

the doctors are in

I don't know if your familiar with Fox's show The Doctors. If not, it'll be a good idea to start watching. They give health tips on any and every topic.... even the ones we're too embarrassed to ask. Their season premiere is Sept 13. http://www.thedoctorstv.com/

tip of the day

this morning's Sunday brunch

Chloe and I love having brunch on Sunday, but it has become a lot healthier lately. This morning, we're having scrambled egg whites, turkey bacon, turkey breakfast sausage, mixed fruit, and Tropicana orange juice with calcium and Vitamin D. In a few hours, we will snack on raw carrots, broccoli, and cauliflower with milk. That way we won't starve ourselves into overeating at dinner time.

verse of the day

7 Side Effects of Soda

quote of the day

If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success, unexpected in common hours. - Henry David Thoreau

words to live by

veggies cooking cheat sheet

puts thins in perspective, doesn't it

puts thins in perspective, doesn't it

quote of the day

humor of the day with Garfield

quote of the day

You are what you eat...

I need to eat more watermelon...

humor of the day

quote of the day

inspiration of the day

Foods to Help Fight Diabetes

today

I had to go to the ENT first thing in the morning, and I didn't get much sleep. Had to wait for the cab to drop Chloe off at school then go home. We waited over an hour, because traffic was bad due to the president's visit. While waiting, I walked up and down the stairs and did some stretches and exercises. Then I did some  more when I got home. I hate wasting time, especially when I'm tired. I forced myself to stay away today, so hopefully I'll sleep better tonight. I skipped lunch (yes, that's a no-no). For lunch I had a tossed salad with cottage cheese and sliced almonds. Dinner, we're having "McMommy's (turkey burger, healthy oven fries). For "dessert", we're having sliced apples. Thanks to MyFitnessPal.com, I'm able to calculate the calories that go in and go out. That way I know whether or not I'm burning more than I consume. It really helps.

quote of the day

words to live by

10 Ways To Be Happy