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Archive for January 2012

Papaya Ginger Smoothie

Ingredients: ½ Papaya, peeled, seeded, chopped (about 1 cup) 2 Tbsp chopped fresh mint leaves ½ tsp ground ginger 1 Banana 1 ½ cups ice cubes ½ cup Vanilla soy milk 2 Tbsp vanilla soy protein powder Preparation: 1. Combine all ingredients in blender or food processor. […]

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Mustard Halibut

Ingredients: 1 pound of halibut Crust 1 Tablespoon dried mustard 1 Tablespoon Dijon mustard 1 Tablespoon whole grain mustard 3 Tablespoon dry sherry wine 1 Tablespoon whole grain bread crumbs Cooking spray Directions: 1. Preheat oven to broil. 2. Lightly coat bottom of roasting pan with cooking […]

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Nutrition News January 2012

The Dirty Dozen The mission of the Environmental Working Group (EWG) is to use the power of public information to protect public health and the environment. EWG is a non-profit organization and was founded in 1993 by Ken Cook and Richard Wiles. I find one of the […]

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Conditioning Corner with Keoni Hudoba

January 2012 Back to Basics with Celebrity Trainer Keoni Hudoba
12 easy stretches to start your 2012 off on the right foot.

This short 12 stretch routine flows from exercise to exercise. Now let’s get your body going on your daily routine, and feeling great!

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Glycemic Index

The glycemic index is a valuable tool in blood sugar maintenance because it helps to measure how fast a certain food is likely to raise your blood sugar. For instance, if your blood sugar measured on the low side and you knew it was likely to decrease […]

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Nutrition Basics

Top 10 Nutrition Tips to Help you Get Started 1. One pound is equal to 3,500 calories 2. Start by setting realistic goals. List your goals on the other side and select one or two to start. As you see progress, you will be motivated to make […]

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Balsamic Chicken with Mushrooms

Ingredients: 4 chicken breasts 2 containers of mushrooms 6 gloves of garlic ¼ cup balsamic vinegar ¾ cup chicken soup ½ cup flour Cooking spray Directions: 1. Slice mushrooms. 2. Flour chicken. 3. Spray frying pan with non-fat cooking spray. 4. Cook chicken on one side until […]

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Tzatziki Dip

Ingredients: 12 oz Non Fat Greek Yogurt 1 English cucumber ¼ cup Lite sour cream 2 Tbsp fresh squeezed lemon juice 1 Tbsp white wine vinegar 1 tsp minced garlic 1 tsp minced dill 2 tsp sea salt ½ tsp black pepper Directions: 1. Finely grate cucumber. […]

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Roasted Vegetable Soup

Ingredients: 1 pound carrots peeled 1 pound parsnips peeled 1 large sweet potato- un-peeled 2 pounds butternut squash 6-8 cups low sodium chicken broth 1 ½ tsp salt ½ tsp pepper 1 tsp ground ginger Non-fat cooking spray Directions: 1. Preheat oven 450 2. Cut all vegetables […]

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Ponzu-Glazed Flank Steak

Ingredients: 2 TBSP fresh lemon juice 2 TBSP fresh line juice 2 TBSP low sodium soy sauce 1 TBSP honey 2 tsp ground ginger 1 pound flank steak, trimmed Directions: 1. Preheat broiler 2. Combine first 5 ingredients in saucepan over medium, bring to boil and cook […]

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Sharon Richter, RD