Keith Ahrens

It is so important that each of us participate in our own well-being every day. Schedule that checkup. Talk to your doctor. Start walking. Do something today that you didn’t do yesterday to promote your own physical fitness and health. If you do this, you will accomplish things and dreams you never knew existed.

excerpt: Outrunning MY Shadow

Make the smallest changes that improve your health that you can commit to. Make sure if you decide to make a change that you know you can do it. Create some “WINS” for yourself that will help get the momentum going. Remember, it’s your heart.

– Keith

I remember the heart attack and open heart surgery. Everything was taken from me in an instant. What is amazing is that as fast as everything was taken away, I was given so much just as fast… Life and a completely new outlook on the possibilities it had to offer.

– Keith

Contributed by Katherine R.

Ingredients:

2 eggs
skim, lowfat cheese
seasoning (any of your favorites)
veggies (any of your favorites)

Instructions:

2 eggs (1 full egg, 1 more egg with only the whites, save the yolk for something else); skim, lowfat cheese sprinkled on top of mixed up eggs, add seasoning (any of your favorites); veggies (any of your favorites).

Put into bowl, then place in microwave for 1:18 seconds. Viola, a healthy quick breakfast on the go!

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Today was a fight to overcome heart disease and obesity. We built, sifted, dragged, lifted, shoveled, sweated, dug, moved, cut, hammered, and planted a large organic vegetable and fruit tree garden in the center of Las Vegas. My friend Roz has a grass roots organization that is going to aid needy families and teach the youth how to sustain a garden while teaching about healthy eating. I was so proud to help.

– Keith

contributed by Darcy W.

Ingredients

Halves of acorn squash with the seeds scooped out
1 Tablespoon of honey or as needed
1 Tablespoon of grapeseed oil or as needed
Dried cranberries

Instructions

What I did today doesn’t really matter anymore. It may have been a good day or a bad day. But I must focus on what’s ahead of me. What will I do tomorrow and how will I accomplish my goals for tomorrow, whatever they may be? When I wake up tomorrow I have another opportunity to do what I dreamed of today.

– Keith

Do you have a goal that can help your heart? Goals that you set for yourself need to be practical and achievable. Break your goals into small, relatively short and measurable events. Make sure you can Win. Small Wins will help you build the momentum you need to take the next step.

– Keith

Contributed by Kelly C.

Ingredients:

3-4 boneless skinless chicken breasts
Fresh minced garlic to taste
Spoon-size or small noodles, any shape
10-12 cups water
10-12 chicken bouillon cubes
1 small bag baby carrots
Sweet corn (fresh, frozen or canned)
3-4 stalks of celery
Several leaves of fresh baby spinach
Seasoning / pepper

Instructions:

In pan, sauté the chicken breasts whole and minced garlic. Add seasoning & pepper to taste. I use a little water (not oil) to keep the chicken from sticking to the pan. Once the chicken is fully cooked, chop it into bite size pieces (saves from the unpleasant task of having to cut up raw chicken). Set aside.

In separate pan, cook the noodles; drain and set aside.

In large pot bring water and bouillon cubes to a boil. Add all vegetables (cut to bite size pieces), with the exception of the spinach. Add chicken/garlic to broth. Turn heat to low and simmer covered until vegetables are done. Add spinach leaves, cover again and turn burner to off.

To serve, add the desired amount of noodles to each individual bowl (no need to keep them warm or “un-sticky”). Pour soup over the noodles. Enjoy!

(Note: To keep leftovers, store noodles and soup separately to avoid mushy noodles when heated back up… do not combine until serving.)

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Contributed by Kelly C.

Ingredients:

Boboli pizza crust (typically found in the deli section)
Light olive oil
Thyme
Baby spinach leaves, fresh
Red & yellow bell peppers, if desired
Purple onion, if desired
Broccoli, if desired
Mushrooms, if desired
Crushed pineapple, if desired
Other pizza toppings, as desired
Light low-fat shredded mozzarella cheese

Instructions:

Pour a small amount of olive oil directly onto the Boboli crust. Spread around with your fingers. Sprinkle a small amount of thyme onto the crust. Place a bed of baby spinach leaves onto the crust, layered a bit, all the way to the edges (it may seem high, but it cooks down in the oven). Place your toppings onto the spinach. Top with low-fat mozzarella cheese. Bake in the oven at 325 degrees for approximately 12-15 minutes… more time may be necessary, depending on the amount of toppings used. Enjoy!

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