Our blog has a new look and a new name!

Times, they are a-changing and I realize that as our days get fuller some of you need more lifestyle support to help you get and stay healthy where you live. My new blog Fabulously Healthy will offer more information on healthy offerings in NY, Florida and Atlanta. Don't worry, the recipes will still be there but now I will add healthy products, restaurants and activities specific to your area. Stay tune for video features and feel free to send in pictures and recommendations for places in your particular area. REMEMBER TO COMMENT! Also remember that your health is your wealth so let's keep finding ways to stay fabulously healthy!

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Budget friendly New Year's Eve party recipes: Goat cheese and walnut stuffed endive

Yield: 8 servings (serving size: 2 stuffed leaves)

Ingredients

• 1/3 cup coarsely chopped walnuts
• 2 tablespoons honey, divided
• Cooking spray
• 1/4 cup balsamic vinegar
• 3 tablespoons orange juice
• 16 Belgian endive leaves (about 2 heads)
• 1/3 cup (1 1/2 ounces) crumbled goat cheese or blue cheese
• 16 small orange sections (about 2 navel oranges)
• 1 tablespoon minced fresh chives
• 1/4 teaspoon cracked black pepper

Preparation

Preheat oven to 350°.

Combine walnuts and 1 tablespoon honey; spread on a baking sheet coated with cooking spray. Bake at 350° for 10 minutes, stirring after 5 minutes.

Combine 1 tablespoon honey, vinegar, and orange juice in a small saucepan. Bring mixture to a boil over high heat, and cook until reduced to 3 tablespoons (about 5 minutes).

Fill each endive leaf with 1 orange section. Top each section with 1 teaspoon cheese and 1 teaspoon walnuts; arrange on a plate. Drizzle the vinegar mixture evenly over leaves, and sprinkle evenly with chives and pepper.

Nutritional Information

Calories:

92 (44% from fat)

Fat:

4.5g (sat 1.1g,mono 0.7g,poly 2.4g)

Protein:

2.5g

Carbohydrate:

11.9g

Fiber:

2g

Cholesterol:

3mg

Iron:

0.6mg

Sodium:

29mg

Calcium:

43mg

Budget friendly New Year's Eve party recipes: 3 onion pepper tart w/smoked salmon

Ingredients

• 1 tablespoon butter
• 1 tablespoon olive oil
• 3 cups yellow onion, chopped
• 1/4 cup sour cream or crème fraîche
• 1/4 cup soft goat cheese
• 2 large eggs
• 1 1/2 teaspoons coarsely ground black pepper, divided
• 4 ounces chopped hot- or cold-smoked salmon
• 1 sheet frozen puff pastry, thawed
• 1/4 red onion, very thinly sliced
• 1/4 cup thinly sliced green onions, divided

Preparation

Melt butter with olive oil in a large skillet over medium-low heat. Add yellow onion, and cook 20 minutes or until golden. Let cool slightly.

Whisk together sour cream, goat cheese, eggs, and 3/4 teaspoon pepper. Stir in yellow onion and hot-smoked salmon. (If using coldsmoked salmon, do not add at this time.)

Unfold the puff pastry on a parchmentor nonstick foil-lined baking sheet. Roll evenly to remove wrinkles. Fold over edges 1/2 inch, and press lightly to form a raised crust. Sprinkle with remaining 3/4 teaspoon pepper. Spread onion mixture evenly over the pastry, leaving a border of about 1/2 inch. Top with sliced red onion and half of the green onions. Bake at 425° for 20 minutes or until the pastry is golden. (If using cold-smoked salmon, cut into strips, and place on top of tart after baking.) Sprinkle with remaining green onions. Serve warm or at room temperature.

Budget friendly New Year's Eve party recipes

Can you believe the end of 2009 is upon us? After all the wrapping, decorating and dismantling we STILL have a new year to ring in. Personally, I like the few days down-time before we end the year. Could do without the lightness in my pockets but at least it will force me to stay smart with my money for the new year's eve festivities. Since most of us are on a budget, here are some wallet ( and waist) pleasing recipes from Cooking Light for those of us celebrating at home.

Mozzarella Risotto w/grapes (serves 6)

Ingredients

• 3 tablespoons balsamic vinegar
• 4 1/2 cups fat-free, less-sodium chicken broth
• 2 tablespoons extravirgin olive oil, divided
• 2 cups chopped leek
• 1 1/2 cups Arborio rice or other medium-grain rice
• 1/3 cup dry white wine
• 1/4 cup half-and-half
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 cup halved grape tomatoes
• 1/4 cup chopped fresh basil
• 5 ounces fresh mozzarella cheese, finely diced

Preparation

Place vinegar in a small, heavy saucepan; bring to a boil over medium heat. Cook until slightly syrupy and reduced to 1 tablespoon (about 4 minutes). Set aside.

Bring broth to a simmer in a medium saucepan (do not boil). Keep warm.

Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add leek to pan; sauté 3 minutes or until tender. Add rice; cook 2 minutes, stirring constantly. Stir in wine, and cook 1 minute or until liquid is nearly absorbed, stirring constantly. Stir in 1 cup broth; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Reduce heat to medium. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 minutes total). Stir in half-and-half, salt, and pepper; cook 2 minutes. Remove from heat; stir in tomatoes, basil, and cheese. Place about 1 cup risotto into each of 6 shallow serving bowls; drizzle each serving with 1/2 teaspoon balsamic syrup and 1/2 teaspoon oil.

Nutritional Information

Calories:

378 (29% from fat)

Fat:

12.1g (sat 5.2g,mono 4.1g,poly 1g)

Protein:

13.2g

Carbohydrate:

51.6g

Fiber:

1.6g

Cholesterol:

24mg

Iron:

1.3mg

Sodium:

777mg

Calcium:

178mg

Phase 1: Taste Bud Re-calibration

:*Hiccup*: erm, pardon me! Can't seem to stop tasting everything I'v eaten in the past few weeks because the merry-g0-round of food has been non-stop. Please excuse the whine because honestly, I'm not complaining. I do love the holidays and the gorgeous cornocopeia of food , shopping and family they bring ;I wouldn't exchange them for the finest figure in the world. Howevs, if your appetite is anything like mine then you too should be feeling like a slovenly beast by now: overstuffed, salt bloated, sugar crashed and cider leaking out of your ears. Which is exactly why the Get Right Detox program will seem like a breath of fresh air to all of us.

First up is SALT:

WHY are we bothering?

Americans typically eat twice (4000 mg) the amount of salt they need (1700-2300mg) which can lead to hypertension, heart disease and not to mention hideous bloating.

Day 1 ( taste bud re-calibration)

* This is a low calorie day/low energy day. Save strenuous workouts for the day before or the day after.

For your convenience, you can prepare 1 large pot of steamed vegetables and separate into 4 servings for the day. Eat every 2-3 hours.

Breakfast

1-2 cups of green tea ( caffeinated or not)

1.5 - 2 cups of steamed broccoli w/a squeeze of lemon juice and 1 tbsp Extra Virgin Olive oil

1 medium banana

1/2 grapefruit w/honey

Mid-morning snack

8-16 oz of lemon water; herbal tea

1/2 Grapefruit w/honey

Lunch

2 cups of steamed spinach w/ 1 small handful of almonds ( apprx 10-12) + 8-16 oz of water w/lemon

1 pear

Mid-afternoon

1 cup of herbal tea with honey

Roughly chop 1 whole red bell pepper and 1 whole green bell pepper and mix with 1 tbsp apple cider vinegar

8-16oz of water

Dinner

Cut 1 large eggplant lengthwise, season w/ 1 tsp canola oil, thyme, and red pepper flakes and grill or bake

Combine 1/2 cup edamame + 1/2 cup cooked chickpeas tossed with 1 tsp EVO and 1 tbsp vinegar.

8-10 oz lemon water

After dinner

herbal tea ( decaffeinated)

* Go to bed early to ensure a full night's sleep!

January 2010: Get Right Detox

Is your body starting to feel the holiday season backlash yet? Signs of it include but are not limited to an uncooperative top button on your jeans, luggage under your eyes and the thick aftertaste of baked goods or family cooking in your mouth. I realize the signs are really similar to being newly pregnant which would be problematic for my male friends out there. Don't worry guys, pretty sure you're not with child but if the gut you're carrying says differently then this detox is doubly for you.

WHY

As a rule, I don't particularly advocate fasting for anything but religious or spiritual reasons. As far as health goes, I believe that, unless ill, the human body is very capable of cleansing itself. However, by that same token, I do believe we have allowed our very capable bodies to rely much too heavily on factory processed foods which contribute to our ill health as a nation. Hold my hand as I get down off my high horse please.

Let's just admit it: we generally fast or detox to feel better and to hopefully shed a few pounds on the way, right? We want to feel lighter and less gluttonous, look better and less bloated. We want to rediscover food as we rediscover our waistlines.

HOW

Most detox programs are all or nothing: eat all of something and nothing of anything else. The Get Right detox program will focus on improvement in 4 key areas in 4 weeks. Follow the program as long as you want:

1. Reducing salt intake
2. Reducing refined sugar
3. Reducing saturated fat intake
4. Increasing physical activity

Prep Phase

• Make sure you're healthy enough to participate by checking with your physician before starting the program
• Go shopping! You will need:

1. Plenty of water, Crystal Light, seltzer
2. Green, oolong tea and chamomile tea ( iced and hot)
3. 2-4 boxes of low sodium vegetable broth ( less than 240 mg/serving)
4. Fiber One Cereal ( any kind)
5. Steel Cut oats
6. Raisins, lemons, blueberries, apples, pears, apricots, red grapes, bananas
7. Soy or Almond Milk
8. Orange juice
9. Salmon, tilapia (tofu optional)
10. Frozen vegetable mixes
11. Celery
12. 3 cans of Low sodium Chickpeas
13. Fresh Spinach and broccoli
14. Oil and canola oil
15. Eggs or Egg white mix
16. walnuts, almonds
17. Avocado
18. Almond butter
19. Whole grain/ whole wheat english muffins

Stay posted for Phase 1 "Tastebud recalibration"

3 small meals under 400 calories

1. Mango walnut salad (395 Cal)

• 3 Cups spinach or mixed green
• 1/2 cup chopped mango
• 1/4 cup red or yellow bell peppers
• 2 Tbsp walnuts
• 2 Tbsp vinaigrette
• 1 Tbsp raisins
• 1/2 a whole wheat pita optional

2. Hummus, avocado and tomato (362 Cal)

• Spread 2 Tbsp hummus on each half of a toasted english muffin
• Top each half with 1/4 slice avocado and a slice of tomato.
• Have have an orange.

3. Salmon sandwich

• Drain a 3 oz can of boneless, wild salmon
• Mix it with 1/4 cup chopped bell pepper
• 2 Tbsp lemon juice
• 1 Tbsp olive oil
• Top it with romaine lettuce
• Serve on a whole wheat roll.

3 Exercise tips you can really use.

1. If you're pressed for time, try exercising at a higher intensity. People who exercise at higher intensities experience a post workout boost in calorie burn that averages 10% of their total exercise time. For example, if you normally burn 300-400 calories on your hour long 4 mile walk, you can burn 30-40 extra calories in half the time if you've added speed intervals
2. Need a caffeine boost? skip the coffee and reach for green tea! Yes, green tea has much acclaimed anti-oxidant, anti-aging and anti-carcinogenic effects but did you know it may help you burn more calories? Some research has shown that green tea consumption can boost metabolism between 4 and 10% . That can add up to major weight-loss!
3. Not sure which work-out to do today? Well, consider that increasing your muscle mass can increase your calorie burn overall. That means adding 3 pounds of muscle can boost your calorie burn 6-8% which = 100 extra calories a day! Hitting the treadmill/elliptical/bike won't add muscle mass but performing resistance training will. Hit those weights!

Could it be that easy? Reebok Easy tones says yes

I'm sure you've seen the ads : shapely lady with no head and a perky bottom wears Easy Tones because hey, they are responsible for her perky bottom. You can have one too if you wear her Easy Tones! I skipped the funny looking shoe fad from this past summer, remember the ones with the huge sole that kind of look like shoes for polio victims? Yeah, skipped it. According to Reebook these shoes use balance ball technology to simulate walking on an unstable surface. Which could be good....or dangerous depending on your coordination. So who's given these shoes a try? are they work the $100? Share!

Quick and healthy sloppy joes!

Yield: 5 servings (serving size: 1 sandwich)

Ingredients

• Cooking spray
• 2 1/2 cups presliced Vidalia or other sweet onion
• 1 (7-ounce) can chipotle chiles in adobo sauce
• 1 pound ground sirloin
• 1/2 cup prechopped green bell pepper
• 2 tablespoons tomato paste
• 1 teaspoon kosher salt
• 1/2 teaspoon ground cumin
• 1 (8-ounce) can no-salt-added tomato sauce
• 5 (1 1/2-ounce) hamburger buns, toasted

Preparation

1. Heat a small nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; cover and cook 8 minutes or until golden brown, stirring frequently. Remove from heat; set aside.

2. Remove 1 teaspoon adobo sauce from can; set aside. Remove 1 chipotle chile from can; chop and set aside. Reserve remaining chiles and adobo sauce for another use.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes or until browned, stirring to crumble. Add bell pepper to pan; sauté 2 minutes. Stir in chopped chipotle chile, adobo sauce, tomato paste, and next 3 ingredients (through tomato sauce); cook 3 minutes, stirring occasionally. Spoon 1/2 cup beef mixture over bottom half of each bun, and top evenly with onions and top half of bun.

Plate with pickle chips and a simple slaw. Combine 1/3 cup canola-based mayonnaise, 1 1/2 teaspoons sugar, 1/2 teaspoon freshly ground black pepper, 1/4 teaspoon salt, and 1/4 teaspoon dry mustard in a large bowl; stir with a whisk. Add 3 cups packaged cabbage-and-carrot coleslaw, tossing well to combine.

Nutritional Information

Calories:

273

Fat:

6.1g (sat 2.1g,mono 2.1g,poly 1.3g)

Protein:

23.3g

Carbohydrate:

32.1g

Fiber:

3.4g

Cholesterol:

48mg

Iron:

3.7mg

Sodium:

724mg

Calcium:

84mg

Quick and healthy 3 bean chili

Yield: 6 servings (serving size: 1 1/3 cups chili and 1 tablespoon sour cream)

Ingredients

• 2 teaspoons olive oil
• 1 cup prechopped onion
• 1/2 cup prechopped green bell pepper
• 2 teaspoons bottled minced garlic
• 3/4 cup water
• 2 tablespoons tomato paste
• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• 1/4 teaspoon black pepper
• 1 (15 1/2-ounce) can garbanzo beans, rinsed and drained
• 1 (15 1/2-ounce) can red kidney beans, rinsed and drained
• 1 (15 1/2-ounce) can black beans, rinsed and drained
• 1 (14 1/2-ounce) can organic vegetable broth (such as Swanson Certified Organic)
• 1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
• 1 tablespoon yellow cornmeal
• 1/4 cup chopped fresh cilantro
• 6 tablespoons reduced-fat sour cream

Preparation

Heat olive oil in a large saucepan over medium-high heat. Add onion, bell pepper, and garlic to pan; sauté 3 minutes. Stir in 3/4 cup water and next 9 ingredients (through diced tomatoes); bring to a boil. Reduce heat, and simmer 8 minutes. Stir in cornmeal; cook 2 minutes. Remove from heat; stir in cilantro. Serve with sour cream.

Nutritional Information

Calories:

180 (25% from fat)

Fat:

4.9g (sat 1.5g,mono 1.7g,poly 0.3g)

Protein:

8.4g

Carbohydrate:

29.5g

Fiber:

8.6g

Cholesterol:

5mg

Iron:

2.3mg

Sodium:

714mg

Calcium:

86mg

Quick and healthy bacon mac

Yield: 6 servings (serving size: about 1 cup)

Ingredients

• 3 1/4 teaspoons salt, divided
• 12 ounces strozzapreti or penne pasta
• 4 teaspoons all-purpose flour
• 1 1/2 cups skim milk, divided
• 2 cups finely shredded sharp cheddar cheese, divided
• 1/4 cup sliced green onions
• 1 teaspoon hot sauce
• 1/4 teaspoon pepper
• 2 slices center-cut bacon, cooked and crumbled
• Cooking spray

Preparation

1. Preheat broiler.

2. Bring 6 quarts water and 1 tablespoon salt to a boil. Add pasta; cook 8 minutes or until al dente; drain.

3. Combine flour and 1/2 cup milk in a saucepan over medium heat. Gradually add 1 cup milk; bring to a boil. Cook 1 minute, stirring constantly. Remove from heat; let stand 4 minutes or until it cools to 155°. Stir in 1 1/2 cups cheese. Add 1/4 teaspoon salt, onions, hot sauce, pepper, and bacon; stir. Add pasta; toss. Spoon into a 2-quart broiler-safe dish coated with cooking spray; top with 1/2 cup cheese. Broil 7 minutes.

Nutritional Information

Calories:

399

Fat:

13.8g (sat 8.5g,mono 4g,poly 0.8g)

Protein:

20g

Carbohydrate:

48.7g

Fiber:

2g

Cholesterol:

44mg

Iron:

2.1mg

Sodium:

544mg

Calcium:

358mg

Quick and healthy gumbo

Yield: 4 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)

Ingredients

• 1 (3 1/2-ounce) bag boil-in-bag rice
• 2 tablespoons all-purpose flour
• 1 tablespoon vegetable oil
• 1 cup frozen chopped onion
• 1 cup frozen chopped green bell pepper
• 1 cup frozen cut okra
• 1 cup chopped celery
• 1 teaspoon bottled minced garlic
• 1/2 teaspoon dried thyme
• 1/4 teaspoon ground red pepper
• 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
• 8 ounces turkey kielbasa, cut into 1-inch pieces
• 1 (14 1/2-ounce) can diced tomatoes with peppers and onion
• 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth

Preparation

Cook rice according to package directions, omitting salt and fat.

While rice cooks, combine flour and oil in a Dutch oven; saute over medium-high heat 3 minutes. Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes or until tender, stirring frequently.

Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice.

Nutritional Information

Calories:

369 (28% from fat)

Fat:

11.3g (sat 2.7g,mono 4.8g,poly 3g)

Protein:

29.4g

Carbohydrate:

37g

Fiber:

3g

Cholesterol:

77mg

Iron:

2.2mg

Sodium:

949mg

Calcium:

92mg

Sirloin Steak and garlic mashed potatoes

Serve with sautéed haricots verts.

Yield: 4 servings

Ingredients

• 4 (4-ounce) boneless sirloin steaks, trimmed (about 1 inch thick)
• 3/8 teaspoon black pepper, divided
• 1/4 teaspoon salt, divided
• 1 tablespoon olive oil
• 1 (8-ounce) package sliced cremini mushrooms
• 1/2 cup dry red wine
• 1/2 cup water
• 2 teaspoons all-purpose flour
• 1 (24-ounce) package refrigerated mashed potatoes
• 1/3 cup chopped chives
• 1/2 teaspoon garlic powder

Preparation

1. Sprinkle steaks evenly with 1/4 teaspoon pepper and 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Add steaks to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from pan; keep warm.

2. Add mushrooms to pan; cook 5 minutes or until tender and beginning to brown, stirring frequently. Combine wine, 1/2 cup water, flour, 1/8 teaspoon pepper, and 1/8 teaspoon salt; stir well with a whisk. Add wine mixture to pan; bring to a boil. Cook 2 minutes or until thick; stir constantly. Remove from heat.

3. Prepare potatoes according to package directions. Stir in chives and garlic powder. Place 3/4 cup potatoes on each of 4 plates. Top each with 1 steak and about 1/4 cup mushroom sauce.

Nutritional Information

Calories:

326 (29% from fat)

Fat:

10.4g (sat 3.4g,mono 4.9g,poly 0.7g)

Protein:

28.4g

Carbohydrate:

29.8g

Fiber:

3.6g

Cholesterol:

69mg

Iron:

4.1mg

Sodium:

682mg

Calcium:

46mg