Thursday, June 28, 2012

Lean Beef & Veggie Kabobs with Sauteed Brussels Sprouts


Here's another great Lean & Green recipe that you all should try. Now I have not been a big fan of Brussels sprouts in the past, but these were especially yummy! The Skewers were DIVINE and complimented the Brussels sprouts nicely! Enjoy!
 

Assemble your skewers with your choice of lean meat, peppers and onions (we used steak, red, yellow, and green peppers, and red onions). We brushed them with just a little A-1 steak sauce before we cooked them.


Wash and cut your Brussels sprouts. The smaller sprouts can be left whole. Add a little EVOO to a non-stick saute pan and start cooking the sprouts. These will take about 15 - 18 minutes to cook, so it's a good idea to start these first. Cook on medium to medium high for 15 - 18 minutes. Turn them often, so they don't burn. Add in salt and pepper to taste and a little lemon juice (2 table spoons).


Spray a large pan with some non-stick cooking spray and add in the kabobs, Cook these on medium high heat until the meat is done to your liking. Rotate the kabobs every couple minutes, total cooking time for the kabobs is about 10 minutes. Add in salt and pepper to taste or any other great steak seasonings.


These kabobs would also be extra yummy cooked out on a BBQ grill! Serve 2 kabobs with 1-1/2 cups of Brussels sprouts. YUM!

 
Try them today! Let us know what you think or how you would change it up! 
 

Ingredients:
  • 1 teaspoon olive oil (for the pans)
  • 1 teaspoon A-1 steak sauce
  • 3 cups Brussels sprouts
  • Your choice of peppers & onions to go on the skewers
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
  • Your favorite lean meat (we used steak)

Tuesday, June 26, 2012

Don’t Forget to Disconnect!


Whether you’re a high-earning executive or working from home, be sure to unplug from work and make time for yourself. Turn off the phone, power down the Blackberry, shut off the computer, and relax.


Monday, June 25, 2012

JUST FOR GUYS! - (women, read it FOR your guy!)




It’s very exciting that our health — and our ability to stay strong and live longer — are not just a matter of our genes or our luck. Our every day choices and habits play a huge role in the success of our health and the health of those around us. Here are two things you can do to take charge of your health. You can take the quiz to see how healthy you really are, and you can also implement some simple steps to support your health, your family, and your future. Read on…….


  • Eat healthy. Nutritious foods give you energy and may lower your risk of certain diseases. Focus on fruits and vegetables, whole grains, and low-fat or fat-free milk products.
  • Get to & stay at a healthy weight. Being overweight or obese can raise your risk of diabetes, high blood pressure, heart disease, and stroke. Find out your body mass index, or BMI, to see if you're at risk. Eat healthy foods, control portion sizes, and be active to keep your weight in check. If you need help dropping a few pounds, check out our site HERE.
  • Be smoke-free. Smoking is linked to many of the leading causes of death, including cancer, lung disease, and stroke. If you smoke, quit today! Also, avoid secondhand smoke.
  • Get routine exams and screenings. Ask your doctor how often you need to be examined. Ask about screening tests for certain diseases and conditions, including high blood pressure, high cholesterol, diabetes, and certain types of cancer.
  • Take any medications you need. Thousands of deaths could be prevented each year by taking medications properly. Make sure to follow your doctor's instructions for all medications, including those that help control conditions like high blood pressure and diabetes.
  • Avoid drinking. Drinking can lead to many problems, including high blood pressure, various cancers, psychological problems, and accidents.
  • Manage stress. Balancing work and family obligations can be challenging. But it's important to protect your mental and physical health.
  • Get enough sleep. Not getting enough sleep can affect your mood and your health. your doctor if you think you have a serious problem. Sleep apnea, a common problem in which your breathing stops briefly, can increase the risk of accidents and certain health problems.
  • Know your risks. Learn how your lifestyle affects your risk of health problems. For example, people who work with certain chemicals need to take protective steps.  You also should keep track of your family medical history and share it with your doctor.
  • Stay safe. Safety means many things, like wearing seat belts and helmets, having working smoke detectors, and following safety rules at work. It also means using washing your hands, taking care of your teeth, and wearing sunscreen.

Friday, June 22, 2012

Grilled Veggie Salad With Reduced Balsamic

Check out this great recipe for a warm summer salad. The veggies were perfectly cooked and the sweet balsamic was heavenly! You can add your choice of lean protein, (chicken, hard boiled egg, ham, tofu) to make this a well balanced meal. We added a couple MornigStar Farms sausage patties to ours, the info can be found HERE. This meal is SUPER quick and easy and your hubby will even like it! It's a crowd pleaser! 


Ingredients:
  • 1 teaspoon olive oil
  • 4 teaspoons reduced balsamic (recipe HERE)
  • 10 asparagus spears
  • 1 cup chopped broccoli
  • 3 whole baby bells
  • 1/2 cup mushrooms
  • 1/4 of a whole red onion
  • 1/4 cup chopped green onions
  • 1/2 head of lettuce (chopped)
  • Salt and pepper to taste
  • Add your favorite lean protein (chicken, ham, boiled egg)

Directions:
Wash and cut all the vegetables as needed.
Shred half a head of lettuce and set it aside.

Add olive oil to large saute pan and begin cooking the broccoli and asparagus. After 4 mins on medium high heat, add in the peppers and onions. Cook for another 4 mins. Add in the mushrooms and salt and pepper to taste. Cook until nicely sauteed.

Prepare your protein, use 5 - 7 ounces of a lean protein. We used some great "fake" sausage patties from MorningStar farms. The flavor was great and worked well with the reduced balsamic.

In a salad bowl, fill the bottom with lettuce and add in the sauteed veggies. Top with protein and green onions. 

Drizzle reduced balsamic over the top and ENJOY!

Makes 2 servings.

Wednesday, June 20, 2012

Picnic Success!

Client Spotlight - Ruth lost 50 lbs!


"I have always been overweight. When I got married, my husband and I would try to eat healthy, and we did pretty good. We would eat our fruits and veggies, didn't keep junk food in the house... but despite my exercise and attempts at healthy eating, nothing made a difference. After a couple of pregnancies, it only got worse. I finally decided I wanted to be a healthy mom, and got with my friend who I knew lived a healthy lifestyle and helped others do the same. I've lost over 50 pounds now, and am 35 pounds lighter than when I got married! I am looking forward to my goal weight, which is about 30 pounds away, and spending the rest of my life being healthy and active!

Healthy Tips for Picnic Celebrations

Holidays or any picnic holiday can cause break downs in our otherwise healthy eating plan. It is extremely important to be very aware that picnics can pack thousands of calories that we would not normally indulge in. So, what should you do?
  1. Continue to practice your healthy eating habits on the picnic day. Do not skip meals or save calories for the "big meal". That sets you up to overeat!
  2. Offer to bring an appetizer and side dish. That way you can guarantee their will be healthy choices for you.
  3. Be watchful of your portions and choose NOT to have the dessert! Instead, maybe bring a box of sugar free popcicles to share with the crowd!
  4. Make sure that you do not slack off from your daily exercise routine the day of the picnic. Try adding 10 or 15-minute brisk walks twice that day with available family members or the party-goers. Plan active activities such as croquet, bike riding, or taking a hike instead of sitting around and talking or watching TV.
  5. If you are throwing the party, have lots of vegetables available, instead of chips only. Prepare lower fat dips and offer salsa. Explain to your guests in advance your determination to make this a healthier holiday celebration, and ask them to keep this in mind when preparing any dish they may be bringing.
  6. Stay away from high calorie beverages such as sodas, juices, smoothies, and blended coffee drinks. There are nearly 150 calories in one 12-ounce can of soda or juice. Smoothies and coffee drinks are often 250-500 calories, excluding the whipped cream. Alcohol is packed full of calories and carbs. It can also cause you to let down your defenses and overeat or make poor food choices. All of these indulgences will kick you out of the fat burning stage and you'll have to start over (in a sense).
  7. If the holiday party is at your house, send some of the left-overs home with your guests, especially the desserts!
  8. Remember to eat slowly, which will help you to eat less and feel full and satisfied.
  9. Remember to focus on "fellowship" and not on "food!"
  10. People form habits but habits transform people! Let's Take Shape for Life! Let's transform our thinking to become choosy about what we eat. Let's make it a habit to select healthy foods as part of our "prescription for life!"
HAPPY PICNICING & ENJOY THE SUMMER!

Tuesday, June 19, 2012

Lean and Green Egg Noodles & Veggies


Here is an EXCELLENT Lean and green recipe with TONS of flavor! This is the best "healthy" Chinese food we have had in a long time. We are making this for the whole family this weekend, we'll update you on what the kids thought. I bet they'll love it too.

Give it a try and let us know what you think and how you would change it up! ENJOY!



Ingredients:
  • 1 teaspoon olive oil
  • ½ teaspoon sesame oil
  • 2 teaspoons Szechuan sauce
  • 2 teaspoons soy sauce
  • 1 large clove of fresh garlic
  • 2 packets “spaghetti” tofu noodles
  • 1 cup chopped broccoli
  • 4 whole baby bells
  • ¾ cup mushrooms
  • ¼ of a whole onion
  • ¼ cup chopped green onions
  • 2 cups egg substitute (egg beaters)
  • Salt and pepper to taste

Directions:
Drain and rinse tofu noodles.

Wash and cut all the vegetables as needed.

Add olive oil and garlic to large stir fry pan and brown garlic. Add broccoli, onions, peppers, and mushrooms to pan and stir fry until desired done-ness. Remove from pan and set aside.

In the same pan, add tofu noodles, Szechuan sauce, soy sauce, sesame oil and stir fry until noodles have soaked up almost all of the sauce. Now add in the eggs and cook until eggs are done. Add back in the vegetable mixture and mix well. Add salt and pepper to taste.

Plate the mixture and top with chopped green onions.

Makes 2 servings.


With all good Chinese food comes a great fortune! Here's yours for today! 

Saturday, June 16, 2012

DIET - Just Another 4-Letter Word!

Susan lost 50 lbs!

New Year
Congratulations Susan!!! You are an inspiration to all of us, and dozens of others who have found courage through your example!

Can anything be as exciting as reaching your own health goals? YES, helping others do the same!!!

Do you know anyone who needs help getting healthy?
Please HELP PASS HEALTH ALONG. You might even help save a life!

DIET - Just Another 4-Letter Word!

What comes to mind for you when you hear the word DIET? If you’re like most people, you probably imagine eating carrot sticks (bad idea), going to bed hungry (unnecessary), and giving up your favorite foods (temporary) - and that's why so many diets fail. Most people just can’t tolerate those kinds of thoughts for very long.


The more we focus on eliminating everything we like, the more deprivation mentality and resentment build up. This results often times in undoing many of our previous successes.

85% of people who "diet" regain their weight, within just 2 years!


So, what is the answer? How do we manage to lose weight, change our focus, and eliminate the problem behaviors that made us unhealthy and overweight to begin with?


Part of the answer is moderation - in your eating and, perhaps most importantly, in your THINKING! Weight loss does require some discipline, patience, and saying NO to certain things. However, you will be able to return to moderate enjoyment of favorite foods, drinks, and lifestyle...MODERATE enjoyment! Just a side note...moderate use actually shows increased enjoyment, because when something becomes habitual, it also becomes ordinary and expected.


So, what is the other part of the answer?

 

The Habits of Health!

Results: Thin Healthy Body & Thin Healthy MIND!

Tuesday, June 12, 2012

Choose Take Shape for LIFE!


Take Shape for LIFE!

Here is a great 5 minute video about this wonderful program that has helped me and so many people that I love and care about. If you have ever wondered if this program would work for you, please take the 5 minutes to watch...








We want to help even more people create healthy lives. Please share our program and contact information with anyone you know who may need help getting healthy. Click HERE to visit our site and then pass it along!


Here's how it works: 
I teach my clients how to eat 6 small meals each day, causing the body to efficiently burn fat, and be full of energy. Most people have heard that this is the healthiest way to eat, but our busy lives have created a high demand for fast, convenient foods. This program makes it easy to get the ideal nutrition and balance for weight loss... and eliminates the stress of personal preparation.

I help individuals lose weight quickly, keep it off permanently, and create optimal health for life.
  • Clinically tested and proven at top medical research hospitals
  • Recommended by more than 20,000 doctors since 1980
  • Average weight loss is up to 2-5 lbs per week

 

Men have lost an average of 67 lbs and women have lost an average of 47 lbs in just 16 weeks!


Get Healthy Right Now ~ and make it last Forever!

Monday, June 11, 2012

Lean and Green Jamaican Grilled Chicken and Asparagus




Check out this great twist on an old classic. This will take your grilled chicken to new levels. Have a BBQ and share these amazing flavors with your friends! Eating healthy has never tasted better!


INGREDIENTS (4 servings)

  • 1/4 C jarred chutney (low sugar or sugar free, counts as condiment)
  • 1 tsp Caribbean style hot pepper sauce
  • 4 boneless, skinless chicken breasts (about 6 oz each)
  • 2 tbsp Jamaican jerk seasoning
  • 1 lb fresh asparagus, trimmed

DIRECTIONS

1.     Preheat grill to medium high. In small bowl, mix chutney and hot pepper sauce and set aside. Rub chicken with jerk seasoning.
2.     Grill breasts about 6 minutes per side or until cooked through and no longer pink inside, brushing every few minutes with chutney mixture.
3.     Meanwhile, grill asparagus about 6 minutes, turning occasionally. Remove chicken and asparagus from grill and arrange on platter to serve.


NUTRITIONAL FACTS PER SERVING

CALORIES
   241.8
FAT
   2.3 G
SATURATED FAT
   0.6 G
SODIUM
   567.2 MG
CARBOHYDRATES
   11.1 G
TOTAL SUGARS
   8 G
DIETARY FIBER
   2.7 G
PROTEIN
   42 G



This recipe comes to us courtesy of Prevention magazine, Thanks! 

Tuesday, June 5, 2012

Super Yummy Shrimp Skewers

Lean and Green Shrimp Skewers!



Are you guys ready for the most delicious and yummy shrimp that you have ever tasted? These shrimp skewers will knock your socks off. The flavors are amazing and they are good for you as well. WIN / WIN! These would be perfect for the summer BBQ, out on the deck, chilling with the family! Try them today!

If you’re looking for a little motivation to slim down this summer, check out our Summer Slim Down Challenge HERE! This meal would be a great healthy way to get started!

Ingredients
  • Juice from 2 limes (freshly squeezed)
  • 2 packets splenda
  • 2 teaspoon soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon chili garlic paste
  • salt and pepper to taste
  • 1 pound large shrimp, peeled and deveined
  • fresh vegetables (onions, peppers, broccoli, cauliflower)
  • 12 wooden skewers, soaked in water for 1 hour
Directions
1.     Stir together the lime juice, splenda, chili garlic paste, soy sauce, and oil in a bowl. Season with salt and pepper. Add the shrimp and toss well to coat. Cover, and refrigerate for one hour to marinate. Place wooden skewers to soak in warm water.
2.     Cut veggies into large chunks for skewering.
3.     Preheat an outdoor grill for medium-high heat.
4.     Remove skewers from the water, pat dry, and spray with nonstick cooking spray. Skewer the shrimp and veggies. Grill the shrimp on the grill on both sides until pink and opaque, about 5 minutes per side.
5.     Sever with a side salad and ENJOY!

Notes: For those not on the 5&1 plan, add fruit to the skewers for some added flavor. Pineapple would be great!