Mango Chicken Quick and Easy!

Chicken with Mango Peach Salsa

Ingredients:

2 TBSP Olive Oil

1 Package of Chicken Breasts (skinless)

1 Small jar of Mango/Peach or Pineapple Salsa (Newman's really good)

serving size of Brown Rice per person or 1 small Sweet potato per person

Place oil in a nonstick skillet and heat for about 1 minute. Place your chicken breast in the pan and let it cook till it's no longer pink (may need to flip once or twice). About 10 minutes into the cooking process place 3 tablespoons of the Mango Salsa (or whatever salsa you found) on top of the chicken and let it simmer. While that is cooking prepare your rice (according to the package) or sweet potatoes along with a salad. Once the chicken is complete pour the rest of the jar over the chicken, simmer for another 5 minutes and serve.

This recipe serves 4 people, and takes about 30 minutes.

Francesca's serving suggestions:

I like to serve this with rice, what I do is serve each individual their rice and ladle the chicken with the salsa over it. This way you can combine all the flavors together in one bit. I also like to serve a vegetable with all my meals so a nice side salad with tomatoes and bell peppers would be fabulous.

Enjoy!

Quotes to Healthy Eating.

"Eat mostly plants, especially leaves."

"Avoid food products containing ingredients that a third-grader cannot pronounce."

"Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients."

By Michael Pollan

Author of Food Rules

Colds & Calories

Today I was working with a client who had a bit of a cold. I asked "are you taking vitamin C and drinking enough fluids?" He said "I don't need to take Vitamin C, I drink 16oz of Orange Juice everyday." "Really, why so much?" I asked. He replied "Orange Juice is good for you?"

"Yes, it is, but not 16oz, that a lot of sugar!" (60 gram per day/420 grams per week.)

Likely a reason why he's holding an extra 10lbs around his mid-section.

Did you know that most people are drinking themselves overweight? The overall health of U.S. Adults and Children have considerably changed over the past several decades. In the 1970's, Americans got 6-8% of their calories from drinks, not they get 21% of their calories from beverages. Failure to count what is in that can, cup, glass or mug is a major cause of the obesity in this country. Although its OK to drink Orange Juice, consider drinking 8 oz, or diluting it with some water.

Oh, and if you want to help that cold with little effects on your waist line; try some herbal teas, or possibly a Natural Vitamin Supplement such as Body Balance. But be very careful with fruit juices. they are usually filled with High Fructose Corn Syrup and other Sugars.

- Francesca Pucher

Why Start Exercising?

HEALTH BENEFITS OF PHYSICAL ACTIVITY Study after study shows that there are many health benefits of physical activity, including, reducing the risk of obesity, heart disease, stroke, diabetes, certain cancers and osteoporosis.

Indeed, physical activity is a key to good health and here are some other health benefits of physical activity:

• Helps you maintain a healthy weight
• Reduces your risk for many chronic diseases
• Improves your mental alertness
• Strengthens your bones and tones your muscles
• Improves your mood
• Boosts your immune system
• Reduces negative effects of stress on your body/helps you sleep better

You don't have to be an athlete to reap the health benefits of physical activity. Evidence suggests that even low-intensity activities, when performed daily, can have some long-term health benefits. Low intensity physical activities include walking, gardening, yard work, dancing and some exercise videos. Walking is a great way low-intensity way to achieve the health benefits of physical activity because it is safe and people are more likely to do it. Walking is an aerobic exercise and weight bearing activity, so it is good for your heart and helps prevent osteoporosis by strengthening your bones.

How much physical activity is enough? Experts recommend 30-60 minutes of physical activity every day for basic health benefits, such as those listed above. If weight loss is your goal, you may need more than that. Most experts now recommend 60 minutes of moderately intense physical activity every day of the week to achieve maximum health benefits including weight loss. One hour of physical activity is also recommended for children to promote improved cardiovascular health in adult life. If you are trying to lose weight, include weight resistance in your routine to help you meet your goals more quickly. Activities like lifting weights, push-ups, or yoga build more muscle mass, which burns more calories—even while you are resting.

How to get more physical activity 1.Take the stairs instead of the elevator. 2. Ride an exercise bike while you watch the evening news. 3. Walk around the block on your lunch hour or during a break. 4. Walk while doing errands. 5. Make weekend morning family walks a ritual. 6. Take dance lessons or an aerobics class. 7. Buy an exercise or yoga DVD (and use it!). 8. Join a fitness club work with a fitness trainer.

Sticking with physical activity Any amount of physical activity has health benefits, so don’t get discouraged if you aren’t getting 60 minutes of daily activity immediately.

Tips for staying physically active: 1. Choose activities you like to do. You'll be more likely to stick with something you enjoy. Think about whether you like to be inside or outside, alone or with people and what time of day is best for you. 2.Find a partner—you're more likely to keep up with your routine. 3.Congratulate yourself for all the good things you've done for your body and get started again as soon as your schedule allows. If you slack off, don't beat yourself up with guilt. 4.Vary your routine. You may be less likely to get bored if you change your routine. Walk one day. Bicycle the next. 5.Commit to a realistic schedule. You might want to vary the times and locations of your activities, to keep things interesting - unless you're more comfortable with a set, predictable schedule, which is fine too! 6.Sneak in a few minutes of physical activity whenever you can. Take a 10 minute walk after you eat lunch and before you start back to work.

It is best to commit to what you know you can do, so that you will satisfy your commitment to yourself and not feel guilty or disappointed that you didn't reach some lofty goal that was not right for you! You can always add more activities/time when you're ready.

Another Reason To Eat More Fruit and Veggies

Wow! Feel full on fewer calories. It sounds like a diet lie. But in reality, the concept of energy density can indeed help you feel satisfied with fewer calories. In fact, a well thought out plan can lead to weight loss or maintenance success. Here is an example of what I mean but beware it is a bit scary. Energy density: Volume versus calories example Dinner: Volume 647 Calories total 3/4 cup of spaghetti with 3/4 cup of cheese sauce OR 1 Cup of Whole Wheat pasta with 1 Cup spaghetti sauce topped with broccoli, sweet bell peppers, onions, and zucchini 1 whole wheat roll 1 side salad with 1 TBSP fat free dressing dessert 1 1/2 cups of strawberries topped with 3 TBSP fat free vanilla frozen yogurt Which one would you choose? As you can see in the example above foods —vegetables and fruits — have low energy density. These foods provide a larger portion size with a fewer number of calories. So why not eat more. 3 factors play an important role in what makes food less calorie packed and more filling: 1.Water-Many fruits and vegetables are high in water, which provides volume but not calories. Grapefruit, for example, is about 90 percent water and has just 38 calories in a half-fruit serving. Carrots are about 88 percent water and have only 52 calories in 1 cup. Spinach 90 percent water 1 cup 12 calories 2.Fiber-High-fiber foods — such as vegetables, fruits and whole grains — not only provide volume, but also take longer to digest, making you feel full longer. Fat. Most fruits and vegetables do not contain a lot of fat. Fat raises energy density. One teaspoon of butter contains almost the same number of calories as 2 cups of raw broccoli. Your best food choices Changing lifestyle habits is never easy, and creating an eating plan using this concept is no exception. The first step is knowing which foods to choose. 1.Vegetables- Most vegetables — salad greens, asparagus, green beans, broccoli and zucchini, for example — are low in calories but high in volume. 2.Fruits- Practically all types of fruit fit into a healthy diet. But some fruits are better choices than others are. Whole fresh, frozen and canned fruits without added sugar are better options than fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have a higher calorie content. 3.Carbohydrates- Most carbohydrates are either grains or made from grains, such as cereal, rice, bread and pasta. The best type is whole grains because they're higher in fiber and other important nutrients. Examples include whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal. 4.Protein and dairy- These include food from both plant and animal sources. The best choices are foods that are high in protein but low in fat and calories, such as legumes (beans, peas and lentils, which are also good sources of fiber), fish, skinless white-meat poultry, fat-free dairy products and egg whites. Eat sweets and high-fat foods in moderation because many of these foods are high in calories but low in volume. Make it work for you Starting a healthy diet that emphasizes fresh fruits and vegetables and whole grains makes room in your diet for some of your favorite foods in small quantities: a piece of chocolate cake or a small scoop of ice cream, for example. When you're not feeling desperately hungry and deprived, as you might on some diets, you can enjoy a small portion of dessert without guilt.

Here are ideas to make this eating plan work for you: 1.Increase the ratio of fruits and vegetables in your meals. For example, add blueberries to your cereal in the morning. Or top your pasta with sauteed vegetables and tomato sauce. Decrease the meat portion on your plate and increase the serving size of vegetables.

2.Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange and peach slices into a salad. You may find some new tastes you love that fit within your eating plan.

3.Start with soup or salad. Begin lunch or dinner with a broth-based, vegetable-filled soup or a large salad with a small amount of low-fat or fat-free dressing. These foods take longer to eat and curb your hunger. Next, serve whole grains, an extra portion or two of vegetables, and a small serving of lean protein for your main course.

By eating larger portions of foods less packed with calories, you squelch those hunger pangs, take in fewer calories and feel better about your meal, which contributes to how satisfied you feel overall. So the bottom line is eat your veggies your waist will thank you for it and you will feel better.

Turkey Loaf Recipe

Last night super healthy Turkey Loaf and yes you can make it as well: 1 package Ground Turkey Meat 93% lean 1 pack fresh Spinach 3 TBSP tomato sauce + 3 TBSP for end 1 TBSP Parmesan cheese dash of basil; and oregano 2 TBSP chopped black olives Preheat oven to 425 degrees Steam spinach in microwave for about 45 seconds. Take the remaining ingredients and mix all together. Once spinach is done add to bowl and mix. Once everything is nicely mashed together take a baking sheet and spray with nonstick spray oil like PAM. Take the mixture and make a loaf mold, pour the remaining 3 TBSP of sauce on top of loaf and place in your oven for 45 minutes. Once done serve with side vegetables or salad.

10 Things You Need To Eat!

The following 10 foods are part of my weekly food regimen and have tremendous health benefits. So eat up and lets see how many are in your fridge or pantry. 1. Avocados: Like all plant foods, they contain 0 cholesterol. In fact, they work to lower cholesterol. And 1/2 has just 150 calories. Its a great source or Omega's as well. 2. Beets: Among its potent pigments is a compound that protects the body from oxidative stress that can leads to aging and disease. 3. Berries: Bluberries, rasperries, and blackberries are at the top of the list due to the amount of antioxidents they provide. 4. Cabbage/Broccoli: It unique set of nutrients fight off cancer-causing toxins, it is considered a superfood. 5. Fish: Studies show that fats in fish lower blood pressure, reduce inflammation, and prevent heart damage from triglycerides. 6. Lentils: High fiber and protein, with 0 cholesterol and nearly 0 fat, lentils help manage blood sugar and lower cholesterol. 7.Nuts: Its simple. Nuts are loaded with heart healthy fats, including oleic acid and omega-3's that work to raise good cholesterol. 8. Quinoa: Quinoa has a mineral content that blows barley, wheat and other grains away. Plus it's low in fat and calories. 9. Spinach: Spinach is overflowing with a line up of compounds that help to lower cancer cells. 10. Tomatoes: A study of 40,000 women in 2003 uncovered a strong link between tomato consumption and lower risks of heart disese. So why not eat theses amazing Superfood...your body will thank you.

Portion Control made Easy

"If it came from a plant, eat it; if it was made in a plant, don't"

by Michael Pollan

Dark or Light? Greens that is.

Benefits of Dark green vegetables and the ones recommended most. Research shows that eating dark greens may help maintain good health by reducing the risk of heart disease and stroke, some cancers, and several other illnesses. Some favorites include spinach, broccoli, kale, Swiss chard, romaine and red leaf lettuce, bok choy, and brussels sprouts — (all antioxidant power-houses). They're rich in beta-carotene, folate, and vitamins C, E, and K, which help protect cells that could harm DNA). Eating dark greens regularly may also lower blood pressure and cholesterol, promote normal eyesight, and improve gastrointestinal function. Current dietary guidelines published by the U.S. Department of Health and Human Services recommend consuming at least three cups of dark-green vegetables per week, but most people don't get that. The good news: All vegetables contain components that contribute to a healthy eating plan. So eat a wide variety, both green and otherwise, throughout the week, and you'll take a big step toward getting all the nutrients your body needs.

6 Heart Healthy Snacks!

February is National Heart Health Month, so here are 6 Heart Healthy Snack that should be in you fridge or pantry. 1. Popcorn: Popcorn delivers polyphenols—a.k.a.(antioxidants) linked to improving heart health. Gram for gram, popcorn boasts three times more polyphenols than kidney beans (the highest vegetable polyphenol source) and four times more than cranberries (the best fruit source), according to recent research out of the University of Scranton. WOW! Who knew. What’s more, popcorn is a whole grain—and people who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t so eat up. 2. Dark Chocolate: Researchers have discovered that eating moderate amounts of flavanol-rich dark chocolate has a blood-thinning effect, which can benefit cardiovascular health, and it may also boost the immune system by reducing inflammation. Some research also suggests cocoa may help lower blood pressure. Make sure to choose dark chocolate, ideally one that’s 70 percent cocoa solids. So who says you can't have a piece of chocolate. 3.Yogurt: Research shows yogurt may protect against gum disease. And people with gum disease—which affects up to 50 percent of American adults—are twice as likely to suffer from heart problems.Researchers from Japan analyzed dietary intakes from nearly 1,000 adults and found those who consumed the highest levels of dairy—specifically yogurt and yogurt-type drinks—had the healthiest gums. They credit probiotics (a.k.a. “good bacteria”) as one possible champion of gum health, possibly countering the growth of the “unfriendly” bacteria in the mouth. So when you are hungry or pressed for time grab a yogurt (watch the sugar aim for plain or vanilla low fat). 4.Apples: Apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease in the Iowa Women’s Health Study, which has been tracking 34,000-plus women for nearly 20 years. Researchers found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters. What explains the hearty benefits? Researchers believe that the strong antioxidant flavonoid compounds found in apples—play a key role by preventing “bad” LDL cholesterol from oxidizing and triggering a series of events that result in the buildup of plaque in arteries, as well as inhibiting inflammation. Apples are also rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide a decent amount of vitamin C, another antioxidant. So it is true that an apple a day keeps the doctor away. 5.Nuts: Nuts are chock-full of vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. Research suggests that people who eat nuts—walnuts, pecans, almonds, hazelnuts, pistachios, pine nuts and peanuts—two to four days or more per week have a lower incidence of heart disease than people who eat them less often. 6.Raisins: Raisins may help protect both your gums and your heart. Research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. And dealing with gum disease can help you avoid heart disease. Last summer, a major heart journal and a major periodontal journal simultaneously published a consensus paper that outlines the link between the two diseases: inflammation. So now you can snack with a healthy purpose but be sure to eat the proper portions and to eat what you like out of the list. Here's to a healthy heart!

Healthy Eating Tips

10 ways to keep you on course toward healthy eating:

1. Get out of the rut. Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange or peach slices into a salad.

2. Think beans. Add chickpeas (garbanzos) or black beans to your lunch or dinner salad.

3. Try tofu. Stir-fry with extra-firm or firm tofu rather than meat in Asian-style dishes. Freezing and then thawing tofu before use gives it a firmer, chewier texture.Make sure to pat dry if fresh to ring out extra moisture.

4. Go short. Make a nutritious snack rather than a full meal when time is tight. For example, spread a brown rice cake with ricotta cheese and fresh strawberries or low-sugar, spreadable fruit. Or try low-fat corn muffins or bran with apple and cheese slices. Or Whole grain English Muffin with almond butter and sliced banana.

5. Be sneaky. Add crushed bran cereal or unprocessed wheat bran to baked products, such as meatloaf, breads, muffins, casseroles, cakes and cookies. Also, use bran products as a crunchy topping for casseroles, salads, cooked vegetables, or yogurt.

6. Go greener. Vary your salad greens and enjoy the multitude of flavors and textures that are available besides plain iceberg lettuce(no nutrition). Choices include arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Buy a different variety each week or just mix and match.

7. Multitask. Choose a dish that serves as a full meal for quick and simple cooking. Healthy examples include beef, barley and vegetable stew; chicken, vegetable and rice casserole; turkey and bean casserole with tomatoes; or vegetarian chili with diced vegetables.

8. Spice it up. Use salsa for more than just chips. Whether it's mild, fruity, hot, smooth or chunky, salsa is a great companion for potatoes, vegetables, fish, chicken, meats and even eggs.

9. Go herbal. Use herbs and spices to add color, savory taste and sensational aroma. Add cilantro to rice or bean dishes. Sprinkle rosemary on roasted potatoes or grilled meats. Add freshly chopped chives to omelets or pasta salads.

10.Explore the world. Discover and enjoy foods from around the world: Mexican, Latin American, Indian, Greek, French and Asian cuisines, just to name a few. Some of the world's most intriguing ingredients — quinoa, edamame, bok choy, bulgur — are as healthy as they are delicious.

So True!

"It is easier to maintain good health than regain it once it's lost"

By Dr. Ken Cooper

Why Omega's?

How Omega-3s Benefit Your Health All fats are not created equal. Some are good (unsaturated), some are bad (saturated), and some are really terrible (trans fats). Among the good are omega-3 fatty acids, which offer a slew of health benefits and can lower your risk of heart disease and stroke. What Are Omega-3 Fatty Acids? Omega-3s are called essential fatty acids because they are required by the body and must be obtained through food and supplements (the body can’t make them on its own). There are three types of omega-3s, each essential for optimal health. Two kinds, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found mainly in cold-water fish such as tuna and salmon. EPA and DHA are extremely effective at reducing inflammation and preventing the formation of blood clots, thus reducing the risk of stroke and heart disease. The third kind, alpha-linolenic acid (ALA), is found in plant sources such as flaxseed, canola oil, and dark, leafy greens. ALA has been shown to help lower the "bad" LDL cholesterol, and an ALA-rich diet may lower the risk of a heart attack. Foods and Omega-3s The best and most natural way to increase your intake of omega-3s is to eat more oily fish (at least two servings per week) and dark leafy greens, and to add ground flaxseed and canola oil to your diet. Many doctor may also recommends taking a fish-oil supplement containing one to two grams of EPA plus DHA per day.