Sneaky like that

As I was making my breakfast the other morning I relished how colorful my plate was. Breakfast is the most important meal of the day and since I'm on a mission to live healthier -- I make my breakfast count. 

A typical breakfast for me consists of: eggs, spelt toast, vegetables (broccoli, asparagus, spinach or cauliflower) and half of a grapefruit. By starting my morning with veggies and fruit I'm well on my way of getting my recommended servings in for the day. Yup, I'm sneaky like that.

Eating Healthy Never Tasted So Good

Halibut and Sweet Peppers a delightful meal combination. Fresh Halibut full of protein and a great source of  omega-3 fatty acids pan seared with Olive Oil and drizzled with fresh lemon juice for the finishing touch fresh dill. A medley of sweet peppers (green, orange, red, and yellow) an excellent source of Vitamin C and A along with Vidalla onions roasted to well, a sweet perfection. The technique was very simple. The peppers and onions were sliced, tossed with Olive Oil, seasoned with Kosher salt, freshly ground black pepper, and roasted just until tender yet firm. To add more green to the plate and up the nutrient content of the meal, roasted broccoli rounded out this fresh, simple meal.



Choose peppers with deep vivid colors and free of soft spots.



Halibut should be bought from a store that has a good reputation for fresh fish.
Smell is a good indicator of freshness.

For more information on choosing enviromentally friendly fish, check out this slideshow: http://www.self.com/health/2011/06/fish-to-avoid-slideshow#slide=1

Eating Healthy Never Tasted So Good

Stir fry: A great, tasty, quick way to prepare and eat vegetables. Last night, I tossed together a chicken stir fry served with organic brown rice. It was rich in color and vitamins.  Bok choy, broccoli, carrots, cremini mushrooms, cooked with Sesame Oil, and topped with green onions. The key to cooking stir fry is to get the oil really hot before adding vegetables and not to over cook them, which also turns them mushy and strips away their nutrients.

Eating Healthy Never Tasted So Good

Last night’s dinner was superb. Tender, juicy center cut pork chops with a squeeze of lemon juice and a hint of rosemary were grilled to a perfection. Served with roasted cauliflower and broccoli tossed with Extra Virgin Olive Oil and sliced garlic. To kick up the flavor, fresh lemon juice was generously drizzled on the veggies and for the final touch grated parmesan.  No meal is complete without dessert: A bowl of fresh, delicately sweet raspberries and blueberries. All prepared in less than an hour. Nothing from a box or a can just pure, raw goodness.

Go Green…

…with your diet! I have and I love it. I’ve retrained myself to make better food choices and it starts with the vegetables I choose. Now when I eat I think about the effects the food I’m eating will have on my body. Basically, I make a concentrated effort to eat food that will do my body good. It’s like the gas you choose for your car – if you fill your gas tank at ---- your car will be running on very little gas and quite a bit of crude.

So when picking vegetables, green vegetables are the best choice for your diet. Green veggies pack tons of nutrients, are ideal for weight management as they are typically low in calories, and most are easy to prepare.

Let’s take a look at some popular greens:

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw or steamed, sautéed or added to a casserole.

Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.

Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.

Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.

Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed. (My all time fav – my nickname should be Popeye).

Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.


Did You Know? Dark green leafy vegetables are good sources of many vitamins and minerals your body needs to stay healthy, such as vitamins A, C, and K, folate, iron and calcium. They are also great sources of fiber. Research suggests that the nutrients found in dark green vegetables may prevent certain types of cancers and promote heart health.

Source: CYWH Staff at Children's Hospital Boston

Living Up to the Challenge

Yesterday, I created another fabulous dish incorporating more fresh veggies. This Asian inspired dish included: Bok Choy, cabbage, broccoli, cremini mushrooms, chicken breast, lightly tossed in a Garlic Black Bean Sauce, and topped with scallions and sesame seeds. I think my fitness coach will be proud of me for moving beyond salads - I certainly am!