Smoothies & Spinach

Spicy Turkey Meatloaf...D-licious!

2012-02-20T11:05:00.000-08:00

This is a great turkey meatloaf recipe. I really wanted to try something new on the traditional recipe. I also made a green bean side dish that can go with any meal.

I did make a few modifications for this recipe because I am made this gluten-free and because I forgot some of the items at home. Still very delicious! I used Glutino Gluten Free Breadcrumbs instead of panko, coconut sugar instead of brown sugar, no soy sauce, and habanero ketchup instead of regular ketchup.

YIELD: 8 servings (serving size: 2 slices)

COURSE: Main Dishes

Ingredients

1 tablespoon butter
2 cups chopped onion
1 (8-ounce) package presliced mushrooms
3 garlic cloves, chopped
3/4 cup panko (Japanese breadcrumbs)
1/4 cup fat-free, less-sodium chicken broth
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon low-sodium soy sauce
1 tablespoon Sriracha (hot chile sauce, such as Huy Fong)
1 tablespoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper
1 1/2 pounds ground turkey breast
1 large egg, lightly beaten
Cooking spray
1/2 cup ketchup
1 tablespoon brown sugar
1/8 teaspoon dry mustard
1/8 teaspoon ground nutmeg

Preparation

1. Preheat oven to 350°.
2. Melt butter in a large nonstick skillet over medium heat. Add onion, mushrooms, and garlic to pan; cook 8 minutes, stirring occasionally. Remove from heat; cool 5 minutes.
3. Combine mushroom mixture, panko, and next 8 ingredients (through egg) in a large bowl; stir well to combine. Shape turkey mixture into a 9 x 5–inch rectangle on a broiler pan coated with cooking spray.
4. Combine ketchup, brown sugar, mustard, and nutmeg in a small bowl, stirring with a whisk. Spread ketchup mixture evenly over top of meat loaf; bake at 350° for 40 minutes or until a thermometer registers 160°. Let stand for 10 minutes before serving.

Nutritional Information

Amount per serving

Calories: 184
Fat: 3.7g
Saturated fat: 1.6g
Monounsaturated fat: 1g
Polyunsaturated fat: 0.5g
Protein: 23.2g
Carbohydrate: 15g
Fiber: 1.2g
Cholesterol: 69mg
Iron: 1.3mg
Sodium: 405mg
Calcium: 30mg

http://www.myrecipes.com/recipe/spicy-turkey-meat-loaf-with-ketchup-topping-10000001924732/print/

My green bean recipe:

3 cloves garlic
1 tbsp butter (I used grass fed butter)
1 medium red onion
1 lb fresh green beans, ends cut
sea salt
ground pepper

Heat skillet on high with butter and garlic, after a minute add onions and cook until softened. Add green beans, sea salt, and pepper and cook for about 10-15 minutes. Wait 5 minutes to enjoy! Really easy and inexpensive.

Keep pushing for more!

2012-02-19T21:25:00.001-08:00

Easy & Tasty Salmon recipe

2012-02-13T10:10:00.000-08:00

Salmon is one of the most heart-healthy foods you can eat and it is really easy to make too! Salmon can be found at your local grocery store and there are so many recipes available. It is recommended that you eat salmon or other omega-3 foods at least twice a week. Here is a recipe that is my favorite and easy to make when I am crunched for time.

Ingredients:

3-4 oz salmon filets

1 lemon- half sliced and half left alone

1/2 onion, sliced

sea salt & pepper

1 tbsp olive oil

aluminum foil

Preheat oven to 350 degrees. Place salmon in aluminum foil and add olive oil, sea salt & pepper. Next place the onion on and around salmon filet. Add lemon slices on top of salmon and squeeze the other half all over filet. Fold almuminum in a tight little pouch. Place on a baking sheet and put in middle of oven. Let cook for 20 minutes and be carful when you pull the pouch apart. Salmon will pull apart easily when done. Enjoy!

Energy

2012-02-12T12:00:00.000-08:00

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HDL versus LDL- What you should know

2012-02-11T16:33:00.000-08:00

When you hear the word cholesterol, most people automatically think bad, but did you know there are two types of cholesterol? Both determine if you are at risk for a heart attack or a stroke.

First, let’s talk about where cholesterol comes from. Your body makes cholesterol naturally and your genetics can play a factor in how much your body produces. The other source of cholesterol is from the foods you eat, most importantly, from animal products. Think of the eggs you have in the morning, that chicken breast for lunch, or that burger for dinner. All of these contain different levels of cholesterol.

Let’s talk about LDL, also known as the “bad cholesterol”. LDL does not circulate well in the blood and can begin to build up on the artery walls, along with other substances, it can form a plaque build-up. This narrowing of the artery walls is also known as arteriosclerosis. If this happens and a blood clot forms then guess what will happen…a heart attack or a stroke, which can lead to death. Scary, right? Think of your artery as a water hose and you begin to pinch it tigher and tighter and the pressure builds up, much like your artery when you are having a heart attack.

HDL is known as the “good” cholesterol or as I like to call it, the superstar! High levels of HDL have shown to decrease your chance of heart attack by chiseling away at the plaque build-up and takes that cholesterol to the liver to get passed from the body. This “good” guy is found in oils such as olive, peanut, and canola, nuts, fish, and other foods containing omega-3 fatty acids. Here is a source to find out about more foods containing omega 3:

World's Healthiest Foods rich in
omega 3 fatty acids

FoodCals%Daily Value

Flax seeds112199.5%

Walnuts16494.5%

Sardines19786.6%

Salmon15852.5%

Soybeans29842.9%

Halibut15925.8%

Scallops12717%

Shrimp11215.4%

Tofu8615%

Tuna15813.7%

Other ways to increase your HDL levels include quitting smoking, increase physical activity, such as brisk walking or running (at least 30 minutes, five times a week), losing weight (which if you increase your activity, this should follow suite), choose foods items that do not have saturated or trans fats, and moderate alcohol consumption (no more than 1 drink a day for woman/people 65 years or older; 2 drinks for men).

Remember HDL is the superstar and LDL is the villain in the movie called your heart. Everyone needs high levels of HDL and low levels of LDL. High levels of HDL should be at 40 mg/dL or higher for men and 50mg/dL for women. If you are unsure of your risk, always ask your doctor for help.

Cute Running Shoes

2012-02-10T05:33:00.000-08:00

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How to Quit Smoking and Improve your Heart Health

2012-02-08T09:36:00.000-08:00

From Marisa's husband, the Friendly Pharmacist

Quitting smoking is one of the biggest changes a person can make to improve their heart health and live longer. Everyone knows the risks that smoking causes for lung disease and cancer. However, the heart and vascular risk caused by smoking are more common and just as deadly. The good news is that studies have showed the risk is reversible by quitting smoking. An ex-smoker’s risk of stroke returns to normal 5 years after quitting and his or her increased risk of heart attack are eliminated by 15 years. We all know that quitting is much easier said than done. It takes a strong commitment and lots of will power. There are also medication options that can assist a person trying to quit: Nicotine replacement, Buproban, and Chantix.

Nicotine replacement is the most common aid and is available without a prescription in several forms. Patches, gums and lozenges are the 3 forms you can purchase without a prescription. The goal of nicotine replacement is to reduce the withdraw symptoms from nicotine by slowly decreasing your nicotine intake. It is not recommended that a person continue to smoke while taking these products.

Buproban is a trade name for buproprion which is also marketed as an antidepressant. The manufacturer lists an unknown mechanism for why it helps with smoking cessation. However, like nicotine it increases dopamine by slowing your body’s ability to recycle dopamine and leaving higher levels of dopamine available to your nerve endings. This is believed to help reduce cravings since the level of dopamine in your nerves would not drop as quickly as it a person quit without assistance. It should be noted that Buproban does carry similar risk to all antidepressant medications. It should be used with close supervision of a physician and any changes in mood, depression or suicidal thoughts should be discussed with a doctor immediately. It is also not recommended to smoke once buproban is started.

Chantix is the newest smoking cessation aid. It blocks the nicotine receptor in a person’s body so nicotine cannot attach and cause dopamine to release. So a smoker no longer gets the good sensation often experienced with a cigarette. It is also believed to elicit the release of small amounts of dopamine to help reduce cravings. A person can continue to smoke for the first 7 days after starting Chantix. However, the cravings should decrease as the week progresses. New concerns with Chantix suggest that any change in mood, depression or suicidal thoughts are serious and should be discussed with a physician immediately.

It is important to remember that all of these products are aids available to assist you in quitting. They help reduce many of the physical symptoms of withdraw from nicotine but the psychological battle against the addiction must be won with determination and will power. It is important to have a strong reason to quit for yourself; Something that you can use to motivate yourself when the cravings and temptations are strongest. Develop rituals to replace your smoking ritual. Smoking is often tied in with breaks or redundant task and it is important to find other safe and healthy habits to replace smoking. Walking, talking to friends and meditation are good substitutes in most cases. In the end, remember there is a huge benefit to quitting smoking: a longer, healthier life with more money in your pocket.

Work your entire core!

2012-02-07T12:19:00.000-08:00

Every Tuesday we want to introduce a new move of the week. This week is the ball transfer crunch. Make sure to keep your back on the floor and keep your abs tight. Here is a demonstration of how this workout is done correctly. Move everday for a healthier you.

Did you eat breakfast?

2012-02-06T11:23:00.000-08:00

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Everyone has heard that breakfast is the most important meal of the day. Breakfast gives you the fuel you need to get through the day. But WHAT you have for breakfast is most important. If you give your body bad fuel, than your body is going to feel that way--BAD! A cup of coffee and a donut won't cut it. You're leaving out important nutrients as well as protein to keep you feeling full until your next meal. A few ideas to get started for a better breakfast:

3 egg whites & 1/4 cup berries
1 cup oatmeal, handful of walnuts & 1 banana
1 slice whole grain toast, 1 tbsp almond butter, and an apple

These are just some ideas that I have used myself and they are proven winners to start your morning. For more ideas, click here. Happy Monday!

Heart Healthy Low Calorie Smoothie

2012-02-06T07:56:00.000-08:00

My favorite breakfast for a busy morning is a smoothie. It's such an easy way to get a variety of food groups at the begining of the day. And, it's something easy to eat while I'm feeding the girls breakfast. I usually make a double serving so I can enjoy the other half after a run or in the afternoon for a snack.

To make your smoothie heart healthy add any of the following:

Oranges or Orange Juice Why? Oranges have been shown to lower high blood pressure and cholesterol as well and contain anti-inflammatory properties.
Berries Why? Berries are full of antioxidants which help reduce your risk of heart disease.
Flax Seed Oil Why? It's full of omega-3 and omega-6 fatty acids which are essential for a healthy heart.

To get a dose of veggies in the morning I also add in some spinach. (You can't taste it at all)

Here's my quick smoothie recipe:

1 cup of frozen berries

1/4 cup spinach

1 cup 2% milk

1/4 cup orange juice (not pictured)

1 scoop of Whey Protein (optional)

Add all ingredients to blender and blend until thick. ENJOY!

Here's the nutritional breakdown, remember this recipe makes enough for two, so these numbers for one serving:
Calories: 155
Carbs: 20g
Fat: 4g
Protein: 14g

Also, I omitted flaxseed oil from my smoothie because I take a flaxseed supplement every morning. If you were to add it, your calories would increase to around 220 per serving.

2012-02-05T22:17:00.000-08:00

This video is exactly what I needed to get me back on track. Arnold Schwarzenegger's inspirational speech will motivate you for the week. Good luck everyone and don't forget to tune in tomorrow for more tips.

Wear Red

2012-02-03T05:30:00.000-08:00

Today is Wear Red for Women Day. So get our red on! And if you'd like to support the American Heart Association further, here are some great products.

Wear Red by risainkdesigns

T shirt
heart.org

GO RED EXERCISE TANK | Fitness | By Occasion
heart.org

LOVE MAKEUP BAG | New Products | By Occasion
heart.org

GO RED HEART KEY CHAIN | New Products | By Occasion
heart.org

HEART MEASURING SPOONS-AHA | New Products | By Occasion
heart.org

AHA PEDOMETER | New Products | By Occasion
heart.org

Febuary is Heart Month

2012-02-01T09:51:00.001-08:00

Today is the start of American Heart Month and it is time to get your heart in shape. According to the Center for Disease Control (CDC), heart disease is the leading cause in both men and women, and half of those are in women. Heart Disease does not discriminate and affects all races and genders and 1 in every 4 deaths was due to heart disease. I am not trying to scare you straight, but I want to inform you of the staggering statistics that are associated with this disease. We need to make a change in our lives for ourselves and for our loved ones. I want to be around for my future grandchildren and grow old with my husband. Don’t you want to be around for someone?

There are medical conditions and lifestyle choices that can put you at higher risk for heart disease and these include:

High Cholesterol
High Blood Pressure
Diabetes
Cigarette smoking
Overweight and/or poor diet
Lack of Physical Activity
Alcohol Use

So let’s forget the traditional New Year’s Resolutions, think of your heart health this year. This month we are going to give you some recipe ideas and exercises to get you started on your way to a healthier heart. Look every day for some helpful tips and ideas. Happy Heart Month!

Could This Be You???

2012-02-01T08:35:00.000-08:00

Heart Disease is the number #1 killer of women. NUMBER ONE. With Febuary being Heart Month, we'd like to devote our posts to keeping your heart healthy. Stay tuned for heart healthy recipes and new ways to exercise that ticker!

About Us

2012-02-01T00:00:00.000-08:00

Jenn and Marisa here. We are just two girls hoping to create a blog dedicated to health and fitness. Jenn is the expert and Marisa is, well, not. Whether you are an expert like Jenn or a beginner like Marisa, we hope this blog can provide new healthy recipes, diet and exercise tips, wellness advice and most of all give you the motivation to live healthy. Learn with us and follow along on our journeys!

About Marisa:
This is me and my family. I have two lovely daughters and one very supportive husband, the Friendly Pharmacist. I've had my up and downs when it comes to personal fitness.

I was always a little bigger than my friends in high school, gained the freshman 15 (x 2) my first year of college, and then found myself in unhealthy habits of starvation diets during my last two years of college. Since then my weight has yo-yo ed. Being pregnant was my excuse to let myself go, and now I'd like to develop a healthy lifestyle for myself and my family.

I'm 5' 1" and currently weight 137 lbs. Wow, never thought I'd share that on the inter webs.... I'd like to decrease my weight as well as my body fat (which was in the "high" category last time I had it checked), and develop more strength overall. Right now, training for a 10K that will take place on March 25, 2012. Follow along with my progress!

Jenn has really helped me improve my nutrition overall by developing better eating habits and being more aware of what I put into my body. I hope continue implementing these changes and find new fun ways to eat healthy. I'll share it all along the way-- the good, the bad, and the ugly!

About Jenn:
Hello Everyone! My name is Jenn and this is my wonderful husband Kevin. I have two pomeranians that are the cutest things you have ever seen. I love everything about food. I could research and talk about it all day if I could. My husband and I have started to eat gluten-free and try to go organic as much as possible. We have fallen in love with nutrition, food, and fitness.

I have been through the ups and downs of weight loss and I know how it feels to be frustrated with yourself. At my heaviest I was 163 lbs and at 5'2", which was like the Sophomore 20 instead of the Freshman 15. It has taken me several years to change my habits, but now I am happy with myself and my stronger body. Strong and healthy is the new skinny.

I will soon start on my journey to compete in a bikini competition, and I don't mean the type at the beach. I will put myself out there to show you that anything can be attainable. I will discuss my nutrition, my ups and downs, and my results. Wish me luck!

I hope you are ready for a lifestyle change and wonderful journey to health. My goal and passion is to help others reach their health and fitness goals. I am excited to learn together and teach people about new foods and nutrition knowledge. Just know that anything that I write about has been researched from different sources and my own experiences. My approach to teaching nutrition and fitness is small steps, for big changes.