Healthy Thanksgiving Recipe

November 24, 2008

One of my favorite dishes on Thanksgiving is Sweet Potato Casserole.  You’re probably thinking that it probably one of the most fattening things you can have on your plate.  However there is no reason why we can’t make a healthier version of it.  But just as a disclaimer, this is propably the most unhealthy thing I’ll post on here.  So here is a recipe I found in the November edition of Cooking Light Magazine.  Here’s what you need:


2lbs sweet potatoes, peeled and chopped

3/4 cup granulated sugar

1/4 cup evaporated low-fat milk

3 tablespoons melted butter

1/2teaspoon salt

1 teaspoon vanilla extract (I like to use the organic stuff)

2 large eggs

Cooking spray



1/3 cup all-purpose flour

2/3 cup packed brown sugar

1/8 teaspoon salt

2 tablespoons melted butter

1/2 cup chopped pecans.


  1. preheat oven to 350
  2. to prep potatoes, place then in a Dutch oven; cover with water. Bring to a boil. Reduce heat and simmer 20 minutes or until tender; drain. Cool 5 minutes.
  3. Place potatoes in a large bowl; add granulated sugar, evaporated mike, 3 tablespoons butter, 1/2 teaspoon salt, and vanilla. Beat with a mixer at medium speed until smooth.  Add eggs; beat well. Pour potato mixture into a 13×9 inch baking pan coated with cooking spray.
  4. To prep topping, wiegh or lightly spoon flour into a dry measureing cup; level with a knife.  Combine flour brown sugar, and 1/8 teaspoon salt; stir with a whisk.  Stir in 2 tablespoons melted butter.  Sprinkle flour mixture evenly over potatoe mixture; arrange pecans evenly over top. Bake at 350 for 25 min or until golden.
  5. Preheat broiler (remove casserole from oven)
  6. Broil casserole 45seconds or until topping is bubbly. Let stand 10 minutes before serving.  Makes 12 Servings(serving size about 2/3 cup).

Each serving is 258 Calories; Fat 9.2g ;Protein 3.3g; Carbs42g; Fiber2.5g; Chol 43mg; Iron1.2mg; Sodium 199mg; Calc 54mg.


Tasty Breakfast Recipe

November 19, 2008

Here is an oatmeal recipe that I originally saw in Women’s Health but adapted it to my specific tastes.

Pre-heat oven to 375

In an 8×8 baking dish combine 2 cups Steel Cut Oatmeal and 2 teaspoons cinnamon

In a seperate bowl combine 2 beaten eggs, 2 cups of fat free or reduced fat milk, 1 cup of water, 2 teaspoons organic vanilla extract and 4 tablespoons of natually peanut butter.  Mix ingrediants well then add to ingredients above. Bake for 20minutes.

Drizzle 2 tablespoons of agave nectar over oatmeal and enjoy. 

This recipe make 6 servings so you’ll have enough for the week ahead.

Fun Fall Fitness

November 11, 2008

Many view Autumn as a time before the cold retched doldrums of winter.  I, on the other hand, view Autumn as a time to enjoy the crisp air and beautiful colors.  With that in mind there is still time to get out and burn calories before we get snowed in.  Check out a few of my favorite activities that burn a crazy amount of calories.

  1. Raking Leaves:(ok, so this isn’t a fav of mine but it burns tons of calories).  One hour of raking leaves can burn up to 250 calories.   with all of the picking up, pulling and tossing, its one heck of an upper body and core workout.
  2. Touch Football: This is a great way to get out with your friends and get fit.  All of the stop and go playing is similar to interval cardio and can burn over 300 calories per hour.
  3. Mountain Biking: There is no better way to unleash your inner Lance Armstrong than to hit the bike trails.  Not to worry the cooler air will keep you from over heating and prevent you from all the mosquito bites you may encounter during the summer.  Because of the rocky terrain, mountain Biking can burn up to 500 calories per hour.
  4. Horseback riding:  Connect with Mother Nature by hopping on the saddle with one of teh worlds most bueatiful animals.  One hour of riding can burn close to 250 calories.
  5. Hiking:  A great way to to escape from the big city and get some fresh air.  Hiking can burn up to 450 calories per hour.
  6. Roller Blading:  Once thought to be a thing of the past, its an awesome way to get around.  Roller blading can burn over 300 calories per hour.

Lesson to take the the Presidential Election

November 4, 2008

Today I got up earlier than I had to and went to go vote.  Waking up wasn’t hard for me to do because I normally wake up early to train my clients.  So I waited on line and casted my vote, then I started to think.  Elections aren’t all that different from the choices we make in our everyday life.  The news showed lines of people who got up extra early and chose to make a difference.  

What bugs me is that most people don’t make the choice to get up are and elect to work out.  Now I know that this is a different circumstance but both choices have to do with our lives.  The big difference in choice is that the Presidential Election is once every four years and the choice to live a healthy life is one we must make everyday.  The Presidential Election determines the outcome of who will run our country, and your choices determines how you live your life.

It’s amazing to see people exercise their right to vote for the next president, but its astonishing that people don’t take a similar sense of urgency when it comes to their health. No matter what your political views, it is time for a change, a healthier change.

My Grocery Shopping List

November 3, 2008

On more than one occasion my clients ask me “what do you eat?”  Many are confused and are at wits end on what food choices to make at the grocery store.  Typically I tell them to stick to the perimeter of the store, only picking up colorful fruit and vegetable choices and only the leanest cuts of beef, while avoiding the very processed foods of the center isles.  Using recipes found in health and fitness magazines can aid you in making better choices since many of the ingredients found in them don’t lead you down those center isles.

These are just the groceries I bought recently.  If I were to give you a list of every thing healthy I’ve ever bought at a grocery store I could write you a novel.  Here is my grocery list to provide you with an exact example to the burning questions “What do you eat?”


  • Organic Reduced Fat Milk
  • Applegate Farms Organic Turkey Breast
  • 2%Cottage Cheese(small curd)
  • Ezekiel English Muffins
  • Ezekiel Bread (4:9)
  • Fat Free Laughing Cow Swiss Cheese
  • Chicken Breast (thin cut)
  • String Beans
  • Snow & Snap Peas
  • Tomatoes
  • Cucumber
  • Asparagus
  • London Broil
  • Mescaline Greens
  • Mushrooms (cremini, portabella, shitake)
  • Honey-crisp Apples(they are in season are the best tasting apples I’ve ever tasted)
  • Bosch Pears
  • 2 Cans of Tuna