Archive for the ‘health coach’ Category

This dish can be put together in 20 minutes & your guests will think you were slaving over a hot stove all afternoon!!! It’s best served with Angel Hair Pasta – I recommend Dreamfield Pasta if you are concerned about glycemic load. Otherwise go gluten free!!

4 – 4oz chicken cutlets (trimmed of fat)
¼ Cup Minced Fresh Onions
2 Cups Chopped Tomato (or low sodium organic canned)
2 ½ Tbs Organic Extra Virgin Olive Oil
4 Garlic Cloves Crushed
¼ Cup Sliced Green Olives
¼ Cup Black Olives
1 Tbsp Chopped Fresh Oregano
1 ½ Tsp Chopped Capers
½ Tsp Crushed Red Pepper
Sea Salt to Taste

1. Heat Stainless Steel skillet over medium high heat & add 1 Tbsp of EVOO and coat pan.
2. Add chicken & cook until done – approx 5 minutes.
3. When cooked remove chicken from the pan.
4. Add remaining olive oil, onion, & garlic & sauté for 1 minute.
5. Add tomato & remaining ingredients & bring to a simmer. Cook until the sauce is slightly thickened. Stirring occasionally.
6. Plate the chicken & serve with the tomato sauce!!!

I know, I know I didn’t use anchovies!!! So feel free to add them if you like))

I also Love the Puttanesca on my White Fish!!!

1 Bunch of Kale or Collard Greens (chop with a knife into small pieces or use a fine slicing blade of a food processor)
½ Cup of Extra Virgin Olive Oil
½ Cup of Lemon Juice
½ Cup of Avocado Cubed
1 Tsp Chili Powder or Chinese 5 Seasons Powder
½ Tsp Celtic Salt

• Place chopped greens in a bowl, mix remaining ingredients in a separate bowl, use your hands to massage the seasoning into the greens. Cover and left the kale marinate in the ingredients.

• Cut tomato of choice into small pieces and cube avocado and add right before you serve the salad.

I grew up always hearing that its better to give than to receive, that was my Catholic upbringing. I prefer to be on the giving side of things: afterall isn’t that what its all about? 16 years of Catholic school education….you get the picture.

Oh sure I’ve read lots of books about sharing your gifts with the world and it’s in giving that we receive with total emphasis on giving.

This year I have learned a great deal about being on the other end – the end of receiving. And let me tell you there is no greater gift to give yourself than the gift of receiving.
Moving to Arizona in the summer of 2010 was the fulfillment of a dream come true. But it wasn’t short of life’s hiccups. I have had many humbling experiences lately and its enabled me to grow in ways I never knew possible.

I attended mass on Father’s Day with a heavy heart. My Dad is fighting terminal brain cancer and he lives in NY. I set the intention before going to mass for a sense of peace for me and healing for my Dad.

The sermon by the priest started off …………..a true story about a 5 year old boy who was born blind & the parish who raised money for him to have surgery to restore his vision. The boy and his parents traveled to Massachusetts for the surgery. The young boy was known for carrying around a teddy bear that never left his side. The bear was described as “Flea-ridden” his left eye was hanging by a prayer, an ear had been bitten off and stuffing regularly was being stuffed into the bear’s right side. The bear accompanied the boy throughout the pre-op and doctor meetings. The boy’s mom had offered to replace the bear with a “Build a Bear” but the young boy wouldn’t have it!! The surgeon made sure that the bear was placed as close to the boy as possible during the surgery – ensuring it would be placed in his bed during recovery so that he would find it upon waking.

The surgery went as planned and the family was to return back to the hospital after several days for the removal of the bandages. The big day finally arrived and as soon as the bandages were removed the boy clutching his bear began to sob !! Can you imagine the 1st time he saw his parents and the world after 5 long years of living in the dark!!! He was crying tears of joy running into the arms of his parents!!! He was finally introduced to the surgeon who was responsible for giving him his sight – he was overwhelmed with gratitude and asked the doctor “How can I pay you for giving me my sight – it must have cost a lot of money” the little boy handed him his beloved teddy bear. The doctor smiled and thanked the little boy. Can you imagine how the Dr felt when the boy gave his most beloved treasure??? By graciously receiving the gift the Dr made the little boy feel like a million bucks!!!

The doctor placed the teddy bear in a glass case with a plague that reads “Here is the greatest amount of money I have ever received for a medical procedure.” And it’s dated. It still stands today in the hospital. it was in accepting this gift that the dr received the biggest gift of all – that of receiving.

This story brought me to tears during the homily. I had an “aha” moment – at 48yrs of age I finally got the true meaning of receiving. Its not giving in that we receive as much as it’s receiving with an open heart. Let the giver experience the gift of giving!!! Honestly until you have received you haven’t truly learned to give.

Happy Saturday!!!

This tapenade can take regular chicken or fish to a new level of delish:) OR  you can use endive lettuce leaves to dip into the deliciousness!!

1 Avocado

1 tbsp Cilantro

6-8 Green Olives, chopped

1 Tsp Red Onion, chopped

1 Tbsp Lime Juice

Celtic Sea Salt

1 Head of Endive, separate leaves

Mix all ingredients in a bowl except the endive.  When mixed serve in a bowl and use endive leaves to dip.

1)   KEEP IT CLEAN
Before you head out on your adventure, make sure you wash your cooler well with soap and     hot  water. Dry it thoroughly

2)   START WITH SOMETHING SOLID
Make your own ice blocks with milk cartons, it tends to last longer than ice cubes.

3)  THINK AHEAD FREEZE DRINKS
Freeze drinks & juice boxes the night before!!! The colder the better!!

4)  ORDER IS EVERYTHING
The less you move things around the colder the contents will stay.  First things to be eaten go on    top and itens that you need last go on the bottom of the cooler.

5)   ZIP IT, CLOSE IT, TWIST IT
Make sure that food is placed in containers that fit tightly and/or put the containers into zip lock bags.

6)   KEEP IT SEPARATE
Make sure cooked food is kept in another cooler away from non-cooked food.  Cross contamination is a BIG No No!

7)    IN THE SHADE
Keep your cooler out of the sun as much as possible. Cover it with a blanket or tarp.

8)    CLOSE IT
Each time you open the cooler the inside temperature warms up.  Keep others out by placing a heavy object on top of the cooler.

9)    CLEAN THOROUGHLY
When you get home make sure everything is removed from the cooler and cleaned thoroughly with soap and hot water. Let it air dry before storing it.

I find the word “Goal” thrown around and loosely used as though it has no meaning. Similar to The Teflon Don – meaning nothing sticks!!!! I find that to be the case with many of us. “I’m going to drop 20 pounds, my 25th high school reunion is coming up and I need to vamp my body”.  We want a change, a transformation, but haven’t the foggiest idea how to get there. And nor do we have a plan.

I believe in setting goals – without them we are going nowhere FAST!!! So here’s the deal with goals……… Goals are great but you must be smart about them. Having goals lead me to my 1st NPC Figure Contest in 2008. I never would have made it without my coach or my written personal goals.

To set goals they must be:

1) Realistic
2) Attainable
3) Specific
4) Measurable
5) Trackable

There are 2 Types of Goals:

1) Performance
a) Ex: I will walk in the am & the pm each day
b) I will swim for ½ mile each day

2) Outcome
a) I want to weigh 30lbs less

Setting an Outcome goal without a Performance Goal is the equivalent of participating in a triathlon without ever training for it. That leaves you with little chance for success.

Breaking goals into actionable steps is KEY.   And it keeps you motivated.   Future goals are hard to attain without immediate goals to keep you focused and motivated.

Champion athletes don’t become champs 1st and then train like one- hoping that training and dedication pay off. It doesn’t work like that.

Treat your health as you would your business – with Goals: Performance and Outcome based.

So what are you GOALS now?????

A Caribbean Meal straight from the Tropics & it’s ready in 25 minutes!!

MEAT

1/2 Cup of Fresh Orange or Pineapple Juice

2 Tbsp Jerk Seasoning

2 Tbsp Finely Chopped Fresh Cilantro

1 (1 1/2 lb) Grass Fed Beef Flank Steak

RICE

1 Cup Coconut Milk (unsweetened)

1 Cup Long Grain Rice (brown is preferred)

1/2 Tsp Sea Salt

2 Tbsp Finely Chopped Fresh Cilantro

1)  For the Steak – in a small glass bowl combine juice, jerk seasoning, and cilantro.  Transfer to a large glass container with a sealable lid.  Add steak and seal the lid.  Refrigerate 8-24 hours, turning occasionally.

2) For the Rice – in a medium saucepan combine 1 1/2 cups water, coconut milk, rice and sea salt.  Bring to boiling over medium high heat.  Reduce heat to low; cover and simmer 20-25 minutes or until the rice is tender.  Remove from heat and season with sea salt to taste.

3) Meanwhile, remove steak from marinade and discard. Coat grill with olive oil.  Preheat grill to medium (300-350 degrees F).  Place steak on grill and cook 10 minutes per side for medium rare. (or however you like)

4) Remove steak from grill and let stand 10 minutes.  Slice steak diagonally across the grain into thin slices.  Serve with rice and sprinkle with cilantro.

Serves 4 Super Lucky People

This dish is great because its delish and you can make it in a snap!!!

1/2 Cup Diced Roma Tomatoes

1 Cup Diced Fresh Pineapple

2 Tbsp Fresh Lime Juice

1 Seeded, Chopped Jalapeno

1 LB Tilapia Fillets

1 Tsp Chopped Garlic

1 Tbsp Olive Oil

Chili Powder

Lime Wedges and juice for garnishing

1)  For Pineapple Salsa: in a medium bowl combine pineapple, tomatoes, cilantro, lime juice, & jalapeno.  Stir and refrigerate until ready to serve.

2) Coat your grill or fish rack with olive oil.  Preheat grill to 400 degrees F.

3) Brush Fillets with olive oil, & sprinkle with chili powder to taste.

4) Place Fillets on grill.  Grill for 3 minutes per side or until fish flakes easily with a fork.  Remove from grill, & drizzle with additional lime juice.  Serve with lime wedges and pineapple salsa.

Serves 4 very lucky people

Ok the summer is around the corner with Memorial Day at the end of the month.  There’s no denying it – the dreaded (for many) bathing suit is upon us!!

Here’s my down and dirty on how to use the next 30 days to shape up….

BREAK THESE EATING HABITS…………

1)  BAN THE BOOZE – lose the alcohol and banish the tire around your middle.  Whether its excessive drinking or one drink a day it adds up to belly fat.

2)  SKIP IT & YOU GAIN – whatever you do DON’T skip a meal, otherwise the body will hold onto your body fat. Why?? Because fat is our greatest source of energy and the body will not be caught short.

3)  LOSE THE WHITE - I know, I know, you’ve heard it all before BUT the fact remains the white flour and sugar has got to go!! It encourages insulin resistance and belly fat.

4)  TIMING IS EVERYTHING – never go 4 hours  tops without eating.  Be a fat burning machine and stoke the fire.  Studies indicate that those who eat more frequently throughout the day have a lower body fat percentage.

5) LEAVE THE CAMEL IN THE DESERT -Water, water, water; consume 1/2 your body weight in ounces.   Water helps reduce cravings and keeps you out of the junk food drawer.

ARE YOU IN?????

• 4 cups of kale, chopped fine (leaves only, not the stem) (baby dinosaur is my fav)
• 2 tablespoons fresh lemon juice (about 1 lemon)
• 4 tablespoons cold-pressed olive oil
• 1/8 teaspoon dried Greek oregano
• 1/4 teaspoon Sea Salt
• freshly ground black pepper

Put kale into large bowl. Combine all remaining ingredients and whisk until well-combined. Pour over the greens and toss until very well-combined.

This salad is great with some cage free chicken or as a side dish!!!