Spicy Greens with Sun-Dried Tomatoes

Serves 4 Be sure to swirl fresh greens in plenty of cold water to ensure a good cleaning- quick rinsing doesn’t do the trick. If you don’t have sun-dried tomatoes on hand, use the same amount of chopped seeded tomatoes. Ingredients: 1 tablespoon olive oil 1/2 red onion, chopped 1/2 cup chopped sun-dried tomatoes, plumped…

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Swordfish Kabobs

Serves 4 The easy marinade for the swordfish is also a good halibut and tuna. For perfect even cooking, cut the fish into pieces of uniform size. If using wooden skewers, soak them in water for about 30 minutes before grilling or broiling to prevent burning. Ingredients: 1 tablespoon extra-virgin olive oil 1 tablespoon fresh…

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Battling Belly Fat

Belly Fat, Bloat

Belly fat. We’ve got it, and most of us hate it. Most of us think of belly fat as being ugly, but when we think about belly fat, we should be thinking about our health. U.S. News & World Report says, “People who have a normal weight but have excess belly fat may have a…

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Garlic Meatballs

Serves 6 Savory and fragrant with herbs and garlic, these meatballs are baked, not fried. Serve them with mashed sweet potatoes and steamed broccoli, or with flat whole-wheat noodles and your favorite pasta sauce. Ingredients: 1 lb 99% fat-free ground turkey or chicken breast 1/2 cup fresh whole-grain bread crumbs 1/4 cup grated Parmesan cheese…

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Breakfast Berry Smoothie

1 serving Ingredients: 1 banana, cut into chunks 1/2 cup fat-free milk (cold in summer, warm in winter) 1/4 cup frozen unsweetened blueberries 1/4 cup frozen unsweetened strawberries 1 teaspoon peanut butter 1/2 teaspoon honey In a blender, combine the banana, milk, blueberries, strawberries, peanut butter and honey. Process about 1 minute, or until the…

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Salmon with Toasted Bulgar, Lime & Ginger

Serves 4 Get a good dose of heart-healthy omega-3 fatty acids from the salmon in this flavorful and well-balanced dish. Serve with a crisp stir-fry of bok choy or leafy green vegetables. Ingredients: 1 teaspoon ground coriander 1 teaspoon ground cumin 1 teaspoon curry powder 4 salmon fillets, about 5oz Olive oil cooking spray Lime…

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It’s All about the Mindset

Motivation

Let’s talk about mindset.  A mindset is an intention, which is an act or instance of determining mentally upon some action or result. It stands, then, that when we intend to do something, when we have the right mindset, we are more likely to achieve our goals. Charles Thomas, Personal Trainer says, “When  a person  has the…

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Tomatoes with Cucumbers & Yogurt

Serves 4 This light salad is similar to Indian raita a dish served with curries. It goes well with grilled chicken or a sandwich Ingredients: 1 cucumber peeled, seeded, and diced 2 plum (Roma) tomatoes, seeded and diced 1 green onion, including tender green parts, minced 2 tablespoons finely chopped fresh mint 2 tablespoons finely…

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Simple Exercises for a Full Body Workout

downward dog, full body workout

Manassas Personal Trainer Charles Thomas says, “Exercise is simple. Why complicate it?” And if his examples are any indication, he is correct. Thomas recently described two simple exercises that contribute to a full body workout, no equipment needed. The first exercise Thomas calls “the walkout.” The walkout begins with a Yoga stance called the “downward…

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Baked Halibut with Fresh Citrus

Serves 4 This easy dish is delicious when served with whole-wheat couscous or brown rice. Ingredients: Olive oil cooking spray 1 tablespoon olive oil 1/4 cup grated onion 3/4 cup fresh orange juice 1 tomato seeded and chopped 1 teaspoon dark honey 1 teaspoon chopped fresh thyme (1/2 teaspoon dried thyme) 4 5oz 1 inch…

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