I can't believe this recipe is not featured in my blog already. It is super yum! Here are some important tips:

• Wear gloves! This recipe calls for a seeded and chopped fresh jalapeno. I was careful not to run my eyes, but for about a day I could feel the jalapeno under my right thumbnail. So, wear gloves. 
• The first time we made this Weight Watchers recipe we followed it as published - using chicken breasts. An option, as noted in the magazine (Five-Ingredient 15-Minute Recipes), is to use bone-in CENTER CUT pork chops (about 1/2 inch thick). We found lean chops at our neighborhood high end grocery store, and quite frankly, felt the relish was great with pork. Grill pork 2-3 min each side.
• We were down to one peach (our local peaches are so delicious - they don't last long!), so we did not have 1.5 c. of chopped peaches, but the amount we had was perfect for a dinner for two.
• We removed the peach skin.
• Our pork chops were thicker than 1/2 inches, so don't be afraid to get thick ones. Just adjust your time. 
• Our side was a salad and sliced avocados.

What you Need (for 4 servings):

4 (6 oz.) boneless, skinless chicken breasts
2 tsp. Caribbean jerk seasoning blend
1/8 tsp. Kosher salt, divided
1/4 tsp. freshly ground black pepper
1 Tbsp. olive oil
1.5 c. chopped peaches (skin removed - optional) - grab yours at your Farmer's Market or find a local grower if you can!
1/2 c. red bell pepper, chopped
3 Tbsp. red onion, chopped
1 Tbsp. lime juice, freshly squeezed
2 tsp. chopped fresh cilantro
1 jalapeno pepper, seeded and minced
Grilled lemon wedges (optional)

Pre-heat grill to medium high heat.

Sprinkle your meat of choice with  seasoning blend, 1/2 tsp. salt and black pepper; then brush with oil. For chicken grill 6 to 7 minutes each side. (If pork, 2-3 minutes each side.)

Prepare your relish - peaches and remaining ingredients (except lemon) and add 1/8 tsp salt. Spoon over cooked chicken or pork and serve immediately. Serve with lemon wedges, if desired.

If you are a Mom, you probably have used a secret ingredient in a recipe ...hoping your child did not notice. Or, maybe as a child, you remember your Mom making a secret switch...

THIS time ... it was not my plan.

It was summer of 2021, and my daughter (Izzy) was 19 years old and I took a day trip to San Francisco to enjoy the beach. I will never forget it because I was dressed too warm. We packed a few snacks, and as I recall my phone battery was dying. I also recall some driving misjudgments too ...but let's not go there ...  truth be told - I do not like driving in the Bay Area! 

Back to the story ...

We were enjoying our daughter and mother conversation, and she had "confessed" she got into a a small 4 oz. tupper ware piece - and proceeded to apologize because she "thought" she had gotten into some real-deal cookie dough.   Well... I could not contain myself...it wasn't cookie dough ... there was a secret ingredient in it. She was blown away...And, she couldn't wait to get home to have some more. (I didn't bring it with me...)

This "cookie dough" recipe is a great stand alone snack or fruit dip for juicy apples ...Here are a few things about this snack:

• Minimal ingredients - under 5!
• Quick prep - whip it together in just a few minutes
• It looks like cookie dough - hello! my picky eater was even fooled
• ... and I know you won't believe me ... BUT it smells like cookie dough ...

I love it so much - that is why I included it in my free 50 Healthy Snacks in 5 Minutes Cheat Sheet. You can grab yours here...and find out the secret ingredient - which is a protein & fiber rich food .... curious? grab your Cheat Sheet now .... I'd love to hear from you after you've made it ... [if you choose too!] 

A great recipe during hot days! One skillet dish that is a hit every time! 

Ingredients you need:
1-1/2 c. uncooked penne pasta (whole wheat or regular); macaroni works well too. Non-whole wheat is preferred in our family. 
3/4 c. lean ground beef or bison (I prefer more meat - so we use 1.25 pound of ground bison)
2 Tbsp. finely chopped onion
1 can (14.5 oz.) no salt added diced tomatoes
2 Tbsp. dill pickle relish
2 Tbsp. prepared mustard
2 Tbsp. ketchup
1 tsp. steak seasoning (McCormick's Montreal Steak Seasoning is my favorite)
1/4 tsp. seasoned salt (I usually omit)
3/4 c. shredded cheddar cheese (recipe calls for lowfat, but you can use regular - and less if you wish; it is yummy without cheese)

Cook pasta as directed. Meanwhile, in a large skillet, cook meat and onion over medium heat until meat is no longer pink; drain. Drain pasta; add to meat mixture.

Stir in the tomatoes, relish, mustard, ketchup, steak seasoning and seasoned salt. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes. 

Sprinkle with cheese. Remove from the heat; cover and let stand until cheese is melted. Garnish with green onions if desired.

Serve with a nice side salad.

​Enjoy 

(Recipe published in Healthy Cooking August/September 2009)

Achieving great health and wellness reaches far beyond losing a few pounds or inches. It involves running after a lifestyle that allows us to accomplish goals, care for others, and thrive rather than survive. Behavior change is foundational to optimal wellness, and most often is the missing link. 

Sink or Swim
Like a pebble dropped in a pond causing movement from the center, our choices can ripple out  impacting our lives and others. Recently, I came across the first business brochure I wrote. It brought back memories of selecting the logo that clearly communicated my fitness and wellness philosophy. It was a heart-filled project between myself and my friend Christine, also a talented graphic designer.  I pondered my decision between two. One, was a pebble dropping into the water with multiple ripples from the center, but the one I selected featured water droplets on beautiful vibrant green leaves. Christine captured it perfectly, conveying peace and healthful living. The morning I was to make my decision, I came across a reading that spoke of refreshment, life and vitality. That was it, and my philosophy has never wavered. Our choices matter - what we do today affects our tomorrow. 

Notepads or Nothing
Staying on course with your wellness takes intention, planning and follow through. I had great examples - my parents. I believe their successes have been directly linked to determination, work ethic, community service and family priorities.  My father was goal driven. When my older sister assembled table decorations for his retirement party, she included legal-sized yellow notepads and markers plus whistles, representing his years as a high school coach and athletic director. My dad accomplished many longtime goals such as publishing a fiction book, numerous articles, handbooks for coaches and manuscripts. He worked for his school district in different capacities up until his death at age 81. He was even speaking of important projects while in the hospital after being diagnosed with Non-Hodgkin's T-Cell Lymphoma. My mother, a professional artist and retired high school art teacher, now 90, also a hard worker and involved community member, is still active with commission work and other projects. She continues to win local and national artist awards and has been published in numerous art industry magazines. 

You may be thinking I had it made as a daughter of high achievers.  But, have you ever looked back at your life and noticed a different version of yourself and asked: “Where did I go or what happened?” I have pondered these questions. I have struggled staying on course in different areas of my life.  I would describe myself as a “bookworm” in high school, as I never dated but was involved in numerous service and scholarship organizations and activities like volleyball and cheerleading. My later years were productive at the junior college level and when I transferred to a state university. Then, it seems I got off track after a heart-breaking split up while at San Jose State. I lost my way a bit. I made poor choices. I became easily overwhelmed and insecure. Luckily, I had a strong support team helping me - dear friends, advisors and my faith.  During this difficult season I remember struggling with time management and getting my list done. My boss asked me to submit my planned schedule for the day and it helped me grow. My co-worker, who could have been a Franklin Planner salesperson, encouraged me too. He loved his Franklin system, and I found it improved my day’s routine.  I was well on my way to being more productive and organized.

Have you ever written a long list of goals and heard your brain say: “No way! Can’t be done” or “Who do you think you are?” and walked away to never revisit it again. Experts in the field of neuroscience and psychology say it takes patience and perseverance when pursuing a goal. Research by Phillippa Lally and colleagues at the University College London suggests that new behaviors can happen within 66 days (their study range was 18 to 254 days), but it depends on the complexity of change and personality. The good news is an unaccomplished goal is not a bad thing. In Psychological Science, researchers George Miller and Carsten Wrosch of the University of British Columbia share that if the goal is unattainable or unrealistic, the lack of accomplishment may be better for your psychological well-being and physical health. They refer to this as “gotta know when to hold ‘em and when to fold ‘em”.

Psychologists say it is possible to pursue the wrong plans. There are five questions helpful to ask in this process, says Mark Travers, Ph.D., and two of them would call out an objective:  “Does somebody else want me to achieve this goal”, or “Will I get something from someone if I do?”  New research suggests that individuals who pursue ambitions that are in alignment with their own interests - rather than someone else’s standards - are more successful in achieving them. Author of the research, Aidan Smyth of Carleton University in Canada clarifies in The Journal of Research in Personality that "mindful" individuals, or people who excel at existing in the present moment in a sustained and non-judgmental way, are better at setting the right goals than others. Bottomline, they are self-aware and in tune with themselves and where they want to go or what they want to accomplish. 

Change or Chance
As we know, individuals intentional with their health and wellness may receive a diagnosis like cancer or a terminal illness at some point, but does that mean making changes for the better - or setting goals - is not important? Absolutely not. When I was about 13, my father called a family meeting and shared with us he had a heart condition. Things were going to change, specifically our diets. Out with the whole milk, steaks, fried foods and more. His reason, he shared: “Because I want to be at your weddings. I want to be here for a long time.” His older brother died of a heart attack at a young age, leaving a wife and five children, and he did not want that for our family. In addition to dietary changes, my Dad started running up to 5 miles every morning before work.  If my Dad had not taken his heart condition seriously in the 1980s, I suspect I would have lost my Dad at a much younger age. My father was healthy and active. Yes, in the end, lymphoma took his life within 7 days, but with his known health challenges he kept ahead of them with his positive behavior change through diet, exercise and mindset.

A disregard for health challenges will catch up to you like compounding interest on a credit card. You will come to a fork in the road. For example, weight gain can lead to joint pain. From there health difficulties can domino, then with lack of activity more challenges can appear. Take the path toward greater wellness one step at a time. You can take it slow and steady. Avoid the all or nothing mentality. It is all too easy to go full steam ahead, then get frustrated. Health coach Alice Bowman calls this the “0 to 60 Method''. Life obstacles make it too easy to give up or give in. Although overused a lot, it is true: our body is a gift. You may have seen the decline of someone’s health right before your eyes.  All knowing it could have been slowed down or avoided with intentional behavior change long ago. It is never too late to make the switch from chance to change for improved health and wellness.

Plan or Postpone
Ready, set, go is the name of the game. First, you have to be ready. Second, you have to be prepared. Third, you need to start. You may need help from a health coach or nutritionist or both. You don’t have to do it alone. A strong support system is important too - whether that’s family, friends or a fitness community.  It might get messy, and you might need to answer difficult questions like “Do I really want to pursue this goal?” It is a look-in-the-mirror-kind-of-moment. 

There are simple steps you can take now. Set specific goals and keep at the forefront your big picture. Whether you are trying to eat better or move more, behavior change is required. It is the missing link to our health and wellness. Leaving your health - body, mind, and spirit - to chance will not serve you well or your loved ones. Make the shift, embrace the change for a healthy and well lived life.

​

Christmas is upon us, and here is a yummy casserole to prepare the night before! (But of course it is great any time of the year!)

I fixed this casserole for a breakfast birthday celebration when my daughter was part of a year-round swim team in Davis, California. I had a few different casseroles. This one was a favorite. You can substitute the meat with a different variety. But, given I was feeding high school, college bound competitive swimmers, I went with crumbled bacon! The recipe calls for ham - and honestly, I am not a fan of green peppers in my eggs, so I believe I omitted those. 

Here is the original recipe ... make it your own! And .... Happy Holidays!

INGREDIENTS:

Ham, 96% fat free & DICED - 16 oz.
Bread, white, commercially prepared - 24 oz.
ReddiEgg Real Egg Product _ 1 - 1/2 c,
Milk, low-fat, 1 % - 2 cups
Mustard, dried, - 1 tsp
Cheese, low fat, cheddar or colby, shredded - 2 c.
Green Peppers, diced - 1/2 c.
Onions, raw, diced - 1 c.
Mushrooms, raw, sliced - 1 c.

Coat 8 x 11 or 9 x 13 pan with nonstick cooking spray. Place bread on bottom to cover. Place meat on bread. Mix egg product, milk and dry mustard. Pour over bread and meat. Add veggies. Top with cheese. Cover and refrigerate overnight.  Cook for 45 minutes at 350 degrees. 

Makes 12 servings

NUTRITIONAL INFORMATION
Calories - 270 
Fat - 5.5 grams
Cholesterol - 25 mg

One of my favorite cookbooks is Quaker Oats Cookbook. This recipe I made for the first time last week.
Usually when a muffin recipe calls for flour - I will swamp with Almond Flour. But, this time, I decide to make the recipe as directed.

These muffins are yummy. If you want to substitute with almond, I'd increase the flour due to the liquid ingredients. (Or use mostly Almond and a tad of white flour; this works well!) Enjoy and happy baking!

Muffins
1 1/2 c. quaker oats - quick or old-fashioned - or your favorite brand. [I prefer organic old fashioned]
1 1/4 c. all-purpose flour
1 tsp. baking powder
3/4 tsp. baking soda
3/4 tsp. ground cinnamon
1 c. unsweetened applesauce
1/2 c. skim milk
1/2 c. firmly packed brown sugar
3 Tbsp. vegetable oil
1 egg white, lightly beaten

Topping
1/4 c. quaker oats
1 Tbsp. firmly packed brown sugar
1 Tbsp. butter, melted
1/8 tsp. ground cinnamon

Heat oven to 400 degrees.

Combine topping ingredients - mix well and set aside.

In large bowl, combine oats, flour, baking powder, baking soda and cinnamon; mix well. In a small bowl, combine applesauce, milk, sugar, oil and egg white; blend well. Add to dry ingredients all at once; stir until dry ingredients are moistened. (Do not overmix.)

Fill muffin cups (lined with paper liners or cooking oil sprayed - bottom only) almost full. Sprinkle with reserved topping, patting gently.

Bake 20-22 minutes or until deep golden brown. Cool muffins in a pan on wire rack 5 minutes; remove from pan. Serve warm. 

​Yield: 12 muffins

I keep magazines around - especially cooking magazines. This recipe is in a Weight Watchers magazine given to me long ago. I've made several recipes from it. I love this one. It is so simple. 

Rice paper wrappers are delicate. Just follow the instructions - and watch the time ... does not take long for them to be pliable for stuffing and rolling!

(Recipe says it makes 4, but it made 8 for me, as we are a family of 3 at home...wanted extra)

MIX together:
2 Tbsp. creamy peanut butter (used organic PB from Costco; favorite PB is Santa Cruz Brand) 
2 Tbsp. lower-sodium soy sauce (used Bragg's Amino Acids - Soy Alternative)
1.5 Tbsp. rice vinegar
2 tsp sambal oelek (chile paste)

MIX:
2 c. broccoli coleslaw
2 c. shredded cooked chicken breast
1/4 c. green onions - diagonally cut

NEXT - Add peanut butter mixture to slaw/chicken/onion mixture.

You need 4 rice paper wrappers - but I stretched it - as noted above.

SOAK one wrapper in cold water one minute or until softened. Place about 1 cup chicken mixture on one end of wrapper. Working quickly to keep wrapper from becoming sticky or dry, fold sides of wrapper over filling; starting with filled side, roll up jelly-roll fashion. Repeat with remaining wrappers. Serve immediately.

It was delicious! Give it a try and leave a comment on your feedback!

This recipe gives you 26g protein, 13g carb, 6.8g fat (1.5g is saturated)

This recipe was adapted from a Taste of Home recipe: Cinnamon Granola Bars. My family loves my version, and they are a great alternative to high calorie bars. We find they are a perfect pre-swim practice or meet snack. They are so popular now that swim teammates are asking for them too!  I have played with this recipe several times – reducing the sugar, increasing the nut butter, replacing the flour with nut or coconut flour or a mixture of both or all three.
​
¼ c. natural peanut butter (1/4 c. butter)
1 c. packed brown sugar
1 egg
2 Tbsp.  Flaxseed
2 Tbsp.  Honey
1 c. all-purpose flour (I like 3/4 almond flour, 1/4 white; or all almond works - just turn out flatter)
2 c. old-fashioned oats
½ tsp. baking soda
2 tsp. unsweetened powdered coconut (find in bulk section)
2 Tbsp. Protein powder (I use whey protein)
½ c. dark or semi- sweet chocolate chips (sub for ½ c. raisins)
½ tsp. ground cinnamon
Splash of almond milk, water, or lowfat milk
 
Beat butter and brown sugar until crumbly, about 2 minutes. Add egg; beat well. Stir in flax and honey. In a small bowl, combine the oats, flour, baking soda, protein powder. Combine with creamed mixture just until blended.  Add  your chips (or raisins). If batter looks dry, splash in some milk or water. Your batter will be sticky.
 
Place tin foil in an 11 x 7 in baking dish and coat lightly with cooking spray. Bake at 350 for 14-18 minutes or until edges are lightly browned. It may not feel set … but if brown, it is done. It will set as it cools and they will be moist! Use a pizza cutter to cut your bars when cool. Enjoy!

1 can of chickpeas - drained, rinsed and "shells" removed
1/3 c. nut butter*
2-3 Tbsp. Almond or Coconut Milk
1 tsp. vanilla extract
Raw Honey (1/2 tsp) or another alternative sweetener - 1 tbsp. pure maple syrup plus 10 liquid drops of stevia was original recipe - I prefer honey
Protein powder (optional) - 1/2 scoop to 1 scoop

In a food processor, blend chickpeas until smooth. Add remaining ingredients ... mix a bit more. Fold in chocolate chips - 2-3 Tbsp. for semi-sweet or dark chocolate chips (regular size) or mini chips work well too. Lily's Mini Chips are vegan and sugar free.

Once all mixed, spoon into 4 oz. containers and refrigerate until the desired texture is achieved. This is a great alternative to cookie dough and it is a great dip for sliced apples!

*I have used different almond butters for this recipe. My favorite is Barney's Smooth.  Some brands are too grainy. Quality ingredients make a big difference. Don't go cheap!

Funny camera moment of mine while at a swim meet years ago ... about 6-7 I believe. I was holding my iphone and "click" while doing something! I know the "Meet Sheet" in between my legs, maybe digging for something in my purse!

This picture came to my mind while I was walking the other evening after dinner. I gazed down and noticed my legs. I was encouraged. Good tone, shapely quads - much like this picture; I felt strong on my brisk walk. 

You see ... I needed to SEE that. When I see my legs in the mirror - straight on - they don't look so good to me. Just being real here...they look a little cottage cheese-y [with my vision]. In reality, I know they don't look that bad - but more tone would be nice! So, on this evening, as I gazed down ... I thought to myself: "looking good"...it also helped that I was in bright orange shorts (given to me from my daughter - age 22 - who didn't want her lululemon shorts any longer ... she's moving on to Savvi! More on that later...). Okay - not bad, fitting into my daughter's shorts (a collegiate swimmer - a beast in the water and on land!)

One's perspective is important. 

I am 53 years "young". I am - and have been - nursing a not-so-good shoulder that limits me from doing a lot of full body workouts that I enjoy. The week before my youngest daughter's virtual high school graduation (June 2020), I was in a lot of pain. Taking off a sport bra required help from one of my daughters. Drying off after a shower was difficult...hello external rotation of the shoulder. I tried to self-diagnose myself. I went to a specialist - and I was pretty darn close. 

While I may not be able to swim [yet], do burpees [yet], execute arm weight lifting moves with my "normal" weight, I am still moving - doing as much as I can with my limitations.  Am I bored with my rehabilitation moves. Yes!! But, I am happy to report it is getting better - it has been a little over 2 months. I suspect it has been brewing for awhile (had problems last year too but went away), and my shoulder girdle decided Pandemic is the perfect time to kick in the pain. I say: "I don't think so ..."  I got help (more on that later) - I added some key supplements (thank you AdvoCare) back into my routine - icing yes ... brrr!  - taking it easier and more slowly (not real good at that - but it is required to come back even stronger!) .... 

Look, let's face it, our current Pandemic has - and still is - affecting everyone. Certainly, you have heard about the Covid15 ... kind of like the College20 ... I am feeling a little thicker ... and not being able to move as I'd like [because of my shoulder] PLUS our current affairs ... wa-la pounds happen ... but let's circle back around ...to perspective...

What is yours ...? Are you looking through a not-so-good lens or perhaps at the wrong angle? It comes down to the mindset, doesn't it? Don't give up ... keep going ... don't stop progressing!

So it is your turn...

What mindset do you need to change today to keep you encouraged and keep going in our challenging times? It could be as simple as going on a walk, taking a bubble bath, signing up for a Zoom virtual yoga class, moving a little more than usual or skipping that dessert (aka emotional eating) next time you are down-and-out. 

Check in with your noggin, see where you are at and move forward and often!

And, when you have a moment - send me an e-mail with subjects you would like addressed in this blog! If you are not currently on my e-mail list - subscribe! You can do this on the Contact Form or the Opt In form on my Home Page.