Archive for March 2014

Healthy Recipe: Crab and Quinoa Salad

crab quoina salad

Fun fact! Quinoa is actually a seed not a grain. It is considered a complete protein, this fresh and delicious salad is a great addition to your meal plan.


1/2 cup Quinoa, cooked

1 Lime

3 Garlic cloves, minced

1 cup Crab meat

1 Avocado, peeled and diced

1 Mango, peeled and diced

¼ cup Basil, fresh, chopped

½ cup Asparagus, chopped, blanched

½ teaspoon Salt

¼ teaspoon Crushed red pepper flakes

½ cup Cherry tomatoes, halved


  • Combine; salt, pepper flakes, lime juice, and garlic.
  • In a separate bowl combine cooked quinoa, crab meat, avocado, mango, herbs, asparagus, and tomatoes.
  • Pour dressing mixture into quinoa mixture and combine.





Fitness Friday: Outdoor cardio/strength circuit

Spring is here, that mean we can take our workouts outside and enjoy the nice weather.  This outdoor circuit combines cardio and strength  all you need is a stop watch and a bench, you can use a local park, school or even your neighborhood. Have fun!!

Warm up : walk – 5 minutes

Cardio: Fast pace walk or jog: 1 minute Recovery pace walk : 1 minute Fast pace walk or jog: 1 minute Recovery pace Walk: 1minute Fast pace walk or jog : 1 minute Recovery pace Walk or jog : 1 minute

Strength:  20 push ups 0328 1 Cardio: Fast pace walk or jog: 1 minute Recovery pace walk : 1 minute Fast pace walk or jog: 1 minute Recovery pace Walk: 1minute Fast pace walk or jog : 1 minute Recovery pace Walk or jog : 1 minute

Strength:  20 squats 0328 2 Cardio: Fast pace walk or jog: 1 minute Recovery pace walk : 1 minute Fast pace walk or jog: 1 minute Recovery pace Walk: 1minute Fast pace walk or jog : 1 minute Recovery pace Walk or jog : 1 minute

Strength:  20 Dips 0328 3 Cool Down : walk – 5 minutes



Coaching Corner: Be realistic with meal planning

While meal planning is essential to weight loss or weight management, it can be challenging for many.  There is no single right way to meal plan and many factors affect how we do it and how consistent we are.  Our palettes change, life demands more time in other areas, travel, motivation, levels shift… whatever the reason, if we look at meal planning from an “all or nothing” approach, we will not find success.  Be realistic with your planning, even if that means starting with planning 2 meals for the week, because having success in that will only bolster your confidence to take on more the next week.

Lindsay, H3’s Registered Dietitian, shares with us a few more pictures of her meal planning.   Enjoy!

Roasted Vegetables with Rice Pilaf and Chicken is a combination of leftovers from different meals—using simply seasonings like garlic powder, onion powder, salt and pepper make these different foods taste great together.

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The peanut butter hummus is always a huge hit.  I had sliced apples and carrots to go with it—later on that week I sautéed the apples with seared pork tenderloin.

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Anyone that knows me KNOWS that I love salmon.  I have finally mastered the “sear” and because it cooks up so quickly I spent more time on the quinoa pilaf and roasted broccoli—both home runs and easy to incorporate into other meals throughout the week.

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Alzheimer’s Disease, what women need to know

It wasn’t that long ago that heart disease was thought to be primarily a man’s disease, thanks to the American Heart Association and other organizations efforts, we now recognize it is a major health issue for woman as well. According to the 2014 Alzheimer’s Disease Facts and Figures published by the Alzheimer’s Association, there may be a similar misconception about Alzheimer’s disease. The report states that women are at the epicenter of the disease. Nearly two thirds of those with Alzheimer’s – 3.2 million – are women. In fact, women in their 60’s are twice as likely to develop Alzheimer’s during the rest of their lives as they are to develop breast cancer. Women are also much more likely to carry the brunt of Alzheimer’s care as well. Unfortunately, the number of cases is on the rise. Over 5 million Americans have Alzheimer’s today, which this number is projected to be 16 million by 2050.

Alzheimer’s is a complex disease with many contributing factors. According to Angela Geiger, chief strategy officer of the Alzheimer’s Association age is the greatest risk factor. Most people with Alzheimer’s are diagnosed at age 65 or older. Younger people than 65 can also develop the disease, although this is much rarer. While age is the most significant risk factor, Alzheimer’s is not a normal part of aging and advanced age alone is not enough to cause the disease. Other factors including family history can also increase the risk. But there are things that can be done to lower the risk. Growing evidence suggests that the health of the brain is closely linked to the health of the heart. Many factors that increase the risk of heart disease are also associated developing Alzheimer’s, other forms of dementia, including smoking, obesity, diabetes, high cholesterol and high blood pressure. Managing those risk factors would help. In addition, those who exercise regularly, and eat a heart healthy diet not only lower their risk of heart disease but Alzheimer’s as well. Staying socially and cognitively active lowers the risk also.

For general information about Alzheimer’s disease check out this short video produced by the Alzheimer’s Association.

More specific information about Alzheimer’s disease and women can found in The Shriver Report: A Woman’s Nation Takes on Alzheimer’s at



Healthy Recipe: Mussels and Clams in Garlic White Wine Sauce

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This is a great simple yet crowd pleasing dish. Fresh and local seafood will make it even better!


1 tsp. Olive oil

½ lb. Mussels, cleaned and scrubbed

½ lb. Clams, cleaned and scrubbed

1 Onion, chopped fine about 1 cup

2 Garlic cloves, minced

¼ tsp. Crushed red pepper flakes

2 Bay leaves

½ c. Dry white wine, chardonnay or Chablis

¼ c. Fresh parsley, chopped


  • Prepare a hot pan that has a lid about medium size like a large sauté pan.
  • Add olive oil, wait until hot, and then add onions, garlic, crushed red pepper flakes, and bay leaves.
  • Cook until onions and garlic are soft.
  • Turn heat to medium high, and add cleaned mussels, clams, and white wine.  Put a lid on it.
  • Let mussels and clams steam for a few minutes but make sure to shake pan to move ingredients around in pan. This will take about 5 minutes.
  • Turn heat to medium low and simmer for another 5 minutes or so.
  • Remove lid and discard any unopened shells.
  • At the very end stir through the parsley and garnish with lemon wheels.


SERVINGS 8; SERVING SIZE 2 mussels and 2 clams; CALORIES 70kcal;




Fitness Friday: Squat and Lunge Alternatives

If you have knee pain or knee issues, check out these squat and lunge alternatives. These exercises will help strengthen your hamstrings and quadriceps without putting pressure on your knees.




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Spring is slowly arriving!  As we emerge from the dark, cold days of winter where we wanted to do little more than curl up in a ball under a pile of blankets, we now are beginning to feel a renewal of energy and enthusiasm to moving our bodies and getting active.  Exercise enthusiasts with the best intentions will often find themselves incurring a sprain, strain or injury at some point.  Most of the time these issues can be resolved rather easily with ice therapy.  Following, are guidelines for ice therapy.  For situations involving bleeding, major bruising, excessive pain or immobility, always consult a physician.

The benefit of ice:

Cold treatments can slow down the blood flow to an injury (slowing circulation), which will reduce pain and swelling, inflammation, muscle spasms and pain.

When to apply ice:

For the best results, ice the injury immediately!  This is when the results will be most significant.  After 48 hours the response to ice therapy is less effective.  Make sure to elevate the injured body part above heart level to minimize swelling.

How to apply ice:

You can apply ice in several ways.  You can prepare a sealed lunch bag with ice cubes, a freezable gel-pack found in any pharmacy, a bag of frozen peas (conforms well to the body), or a small block of ice (frozen paper cup of water).

How to protect the skin:

Do not place the ice directly against the skin.  Place a dishcloth, a washcloth or a dishtowel, for example, between the ice and the skin.  Try ‘massaging’ the affected area by moving the ice around the area regularly.

How long to ice:

For the best results, never ice longer than a period of 20 minutes.  Doing so can cause adverse affects such as amplifying swelling, tissue damage or frostbite. After 20 minutes remove the ice and allow the area to rest for 40-45 minutes before reapplying.  As a rule of thumb, think ‘20m minutes on, 40 minutes off’.

When NOT to apply ice:

Icing is especially bad for low back pain.  This type of pain is rarely caused by an injury, and inflammation is not typically involved.  Most often, it is the result of muscular trigger points (known as knots).  Trigger points can be aggravated by ice and will respond better to heat therapy.  There are, however, a couple of instances where ice may be useful for the back.  This would include muscular strains or sprains caused by heavy lifting (muscles may be damaged, traumatized or inflamed).  In these cases heat may exacerbate the inflammation and ice would reduce it.  Most neck pain also should NOT be iced.

In situations where you are unsure as to whether ice or heat therapy would be most beneficial, always consult a physician.




8 Outdoor Activities that Double as Exercise

Regular exercise is part of being healthy. However, we are constantly making excuses about both exercising and making healthy food choices. We’ve all done it; “I want one more piece of chocolate, I’ll just workout more to burn it off” but then the time to work out comes along and suddenly you are too busy; have kids to feed, laundry to do, have a long commute home, or already have plans to hang out with friends. Trust me we all do it at some point regardless of our fitness level. What if I told you, you were actually giving your body a workout in activities you might do every day or every week? Well guess what, there are!

  1. Riding your bike; maybe that means loading up the car and driving to a safe location, or heading down the road from your house, riding bikes is a great cardio activity for your body, it is easy on your knees if you have knee problems and there are a variety of different bikes for multiple terrains and skill levels. 0319 1
  2. Taking a walk; could be after your lunch with coworkers. You could also walk around during your child or grandchild’s sport practice if you have to wait around for them; this is another opportunity to include other parents too. 0319 2
  3. Basketball; make a family date night in the driveway, pick up a basketball and play couple rounds of horse, around the world or one-on-one. Trying to figure out how to continue having fun with your children or grandchildren, what better way than something they enjoy, everyone wins!0319 3
  4. Golfing; this is another great recreation activity that can be quite active, especially if you walk the course instead of renting a golf cart. Not only are you walking but you are also carrying your golf clubs around too! 0319 4
  5. Kayaking; it gets you out on the water where you can see all sorts of wildlife. It can be relaxing or if you hit the white water rivers, more challenging. 0319 5
  6. Swimming; on a nice warm day getting in the water is refreshing. It is also a great place to work your entire body and in a low impact way.0319 6
  7. Stand up Paddle Boarding; improve your balance and your core while you enjoy an afternoon on the water. You might even see some wildlife while you are out!0319 7
  8. Hiking; it gets you outside and moving around, and gives you time to think about other things in life or if you are looking for some solitude this might be your favorite activity. Just take a look around you and enjoy the sights.0319 8


All-Natural? Cage Free? What Does It All Mean…

You walk into a healthy grocery store or the Healthy Living section of your grocery store and you can’t help but see multiple health claims and confusing terminology on packaging.  Here are some words or phrases you may see and what they ACTUALLY mean:

Free-range. This label indicates that the flock was provided shelter in a building, room, or area with unlimited access to food, fresh water, and continuous access to the outdoors during their production cycle. The outdoor area may or may not be fenced and/or covered with netting-like material. This label is regulated by the USDA.

Cage-free. This label indicates that the flock was able to freely roam a building, room, or enclosed area with unlimited access to food and fresh water during their production cycle.

Natural. As required by USDA, meat, poultry, and egg products labeled as “natural” must be minimally processed and contain no artificial ingredients. However, the natural label does not include any standards regarding farm practices and only applies to processing of meat and egg products. There are no standards or regulations for the labeling of natural food products if they do not contain meat or eggs.

Organic.  Organic food is produced without using most conventional pesticides, fertilizers with synthetic ingredients, bioengineering or ionizing radiation.  For something to be labeled “organic”, 95% of the ingredients must be organic.

Grass-fed. Grass-fed animals receive a majority of their nutrients from grass throughout their life, while organic animals’ pasture diet may be supplemented with grain. Also USDA regulated, the grass-fed label does not limit the use of antibiotics, hormones, or pesticides. Meat products may be labeled as grass-fed organic.

Pasture-raised. Due to the number of variables involved in pasture-raised agricultural systems, the USDA has not developed a federal definition for pasture-raised products.

Humane. Multiple labeling programs make claims that animals were treated humanely during the production cycle, but the verification of these claims varies widely. These labeling programs are not regulated under a single USDA definition.

No added hormones. A similar claim includes “Raised without Hormones.” Federal regulations have never permitted hormones or steroids in poultry, pork, or goat.



Healthy Recipe: NOPALES SALAD

Oaxaca Chef's Table

What is nopal? Nopales are edible young cactus pads from the Opuntia species. They are mainly cultivated in the mountainous states that surround Mexico. Nopale is also known as prickly pear and it can be bought fresh or canned, there are many health benefits have been associated to this vegetable.


2 cups Cactus, cleaned, rinsed, and cut into ¼ inch pieces

¼ cup Onion, diced

3 each Garlic cloves

3 each Roma tomatoes, diced

¼ cup Red onion, diced

1 tablespoon Salt

1 each Jalapeno, minced

¼ cup Lime juice

1 tablespoon Cilantro, chopped

2 tablespoon Olive oil


  • In a large saucepot add oil, cactus, onion, and garlic cloves.
  • Cover sauce pot with lid and maintain medium-low heat, allowing the cactus to steam, about 15 minutes.
  • Remove sauce pot from heat. Discard onion and garlic cloves.
  • In a large bowl combine tomatoes, red onion, salt, jalapeno, lime juice, cilantro, remainder of olive oil and steamed cactus.
  • Mix well and enjoy.

Serves: 6

Serving Size: ½ cup

Calories: 45

Fat: 4

Chef’s Note: If fresh nopales are unavailable, substitute 1 jar (30 ounces) nopales, drained and rinsed. Add them after the garlic and onion has cooked for 5 minutes.



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