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Keith Ahrens
Health tips and discussions, motivational articles and positive lifestyle coaching from Lifestyle Change Expert, Keith Ahrens
4
Contributed by Bertie B.
Ingredients:
Rice cakes
Applesauce (unsweetened)
Cinnamon
Strawberries
Dark chocolate
Instructions:
Take a Quaker Rice cake; it’s only 50 calories (apple cinnamon) spoon on 1 T of unsweetened applesauce and add a sprinkle of cinnamon. You could also mash 3 strawberries put it on the rice cake of your choice (the caramel tastes nice too) and grate just a pinch of dark chocolate over the top.
Another new month starts tomorrow. What a great opportunity to make a fresh commitment or renew a commitment to your heart and overall health and fitness. I am going to strive for a very, very, very low saturated fat month in addition to my regular physical fitness routine. What will you commit to? Make it achievable:)
– Keith
Contributed by Bertie B.
Ingredients:
Romaine lettuce
Spinach
Cauliflower
Broccoli
Red onions
Radishes
Green onion
Carrots
Chickpeas
Cucumbers
Plums or figs
Mandarin oranges
Pumpkin seeds or almonds
Cottage cheese (optional)
Instructions:
Cut and mix Romaine lettuce, spinach, a few pieces of cauliflower, broccoli, red onions, radishes, green onion, shredded carrots, chick peas, cucumbers, chop up into tiny pieces 6 dried plums, or figs, add a small can of unsweetened mandarin oranges or a Clementine, a handful of pumpkin seeds, or chopped up almonds (1/2 C of low fat cottage cheese optional).. It’s a delicious salad.
contributed by Darcy W.
Ingredients
Red snapper filets
Egg white
½ Cup cornmeal
½ Grapefruit segments
1 Avocado
¼ Red onion sliced
Lemon juice
Instructions
Prepare the fruit salsa before cooking the fish. Cut up the grapefruit sections into one inch segments. Chop the avocado into small pieces. Put the grapefruit, avocado and red onion into a bowl, drizzle lemon juice over it, and stir. Let the salsa sit while you prepare the fish.
Beat up an egg white. Dip the filet into the egg white, then into the cornmeal. Meanwhile have an oiled cookie sheet ready and the oven warmed up to Broil. Cook the fish under the broiler for around 7 minutes or until the filet flakes easily.
Home made salsas are great over any fish. Commercial salsas will contain sodium and don’t have the fresh flavor. One of my favorite salsas that I serve over grilled salmon is a chopped papaya, chopped avocado, sliced red onion, chopped fresh cilantro, and mixed with lime juice. Experiment with making your own creation by using citrus fruits, tropical fruits, green onion, red onion, garlic, cilantro, avocado, sweet pepper, etc. I made one once that was excellent; it was minced pear, minced avocado, minced garlic, grated fresh ginger root and lime juice. Merely by creating a new salsa the fish will taste new and exciting. Plus you get a fruit serving and omega oils from the avocado. If you exercise a lot, it is important to get the fresh fruit and vegetable servings because they contain the nutrients that our bodies deplete during exercise.
contributed by Darcy W.
Ingredients
Beet greens (the top of a beet bunch) cut into 1-2 inch pieces.
Pot of boiling water
1/8 Cup olive oil
1/8 Cup lemon juice
1-2 Cloves of garlic minced
Instructions
While the water is boiling, stir the olive oil, lemon juice and minced garlic together and let sit.
Cook the beet greens for exactly 3 minutes in the boiling water. The boiling water allows the acids in the beet greens to leach out into the water, the acids that make beet greens bitter if cooked any other way, and 3 minutes is not so long that nutrients are destroyed. Also cook Swiss Chard and spinach this exact way. Beet greens are an excellent source of folate, manganese, and potassium. At 3 minutes, pour the water and beet greens into a strainer. Put the beet greens into a bowl and add the Mediterranean dressing. Stir. It is important to eat dark leafy green vegetables every day.
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