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Archive for the ‘Nutrition’ Category

Grilled Strip Steak and Caesar Salad

  • Level: Easy
  • Total: 1 hr 5 min(includes chilling and resting times)
  • Active: 25 min
  • Yield: 4 servin

Ingredients

Dressing:

1/2 cup 2 percent plain Greek yogurt

3 tablespoons grated Parmesan

1 tablespoon plus 1 teaspoon fresh lemon juice

1 tablespoon Dijon mustard

1 tablespoon olive oil

1/2 teaspoon dried oregano

3 anchovies

1 small clove garlic, chopped

Kosher salt and freshly ground black pepper

Steak and Romaine:

1 tablespoon olive oil, plus more for oiling the grill grates and brushing the romaine

Two 1-inch-thick strip steaks (about 1 1/2 pounds total), trimmed of excess fat

Kosher salt and freshly ground black pepper

2 romaine hearts, split lengthwise and core trimmed

Directions

  1. For the dressing: Combine the yogurt, Parmesan, lemon juice, mustard, olive oil, oregano, anchovies, garlic, 3/4 teaspoon salt and 1 teaspoon pepper in a blender or food processor and blend until smooth. Cover and chill for at least 30 minutes. The dressing will keep for up to 3 days refrigerated.
  2. For the steak and romaine: Prepare a grill for medium heat. Lightly oil the grill grates.
  3. For the steak and romaine: Prepare a grill for medium heat. Lightly oil the grill grates.
  4. Brush the cut sides of the romaine with the olive oil and season with a pinch of salt and pepper. Grill, without turning, until lightly charred and wilted, about 2 minutes. Transfer to a serving platter. Slice the steaks and place on top of the romaine. Drizzle the dressing over top and serve.

Archive for the ‘Nutrition’ Category

Butternut Portobello Lasagna

Ingredients

  • 1 package (10 ounces) frozen cubed butternut squash, thawed
  • 2 teaspoons olive oil
  • 1 teaspoon brown sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • MUSHROOMS:
  • 4 large portobello mushrooms, coarsely chopped
  • 2 teaspoons balsamic vinegar
  • 2 teaspoons olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • SAUCE:
  • 2 cans (28 ounces each) whole tomatoes, undrained
  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon crushed red pepper flakes
  • 1/2 cup fresh basil leaves, thinly sliced
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • LASAGNA:
  • 9 no-cook lasagna noodles
  • 4 ounces fresh baby spinach (about 5 cups)
  • 3 cups part-skim ricotta cheese
  • 1-1/2 cups shredded part-skim mozzarella cheese

Directions

  • Preheat oven to 350°. In a large bowl, combine the first five ingredients. In another bowl, combine ingredients for mushrooms. Transfer vegetables to separate foil-lined 15x10x1-in. baking pans. Roast 14-16 minutes or until tender, stirring occasionally.
  • Meanwhile, for sauce, drain tomatoes, reserving juices; coarsely chop tomatoes. In a large saucepan, heat oil over medium heat. Add garlic and pepper flakes; cook 1 minute longer. Stir in chopped tomatoes, reserved tomato juices, basil, salt and pepper; bring to a boil. Reduce heat; simmer, uncovered, 35-45 minutes or until thickened, stirring occasionally.
  • Spread 1 cup sauce into a greased 13×9-in. baking dish. Layer with three noodles, 1 cup sauce, spinach and mushrooms. Continue layering with three noodles, 1 cup sauce, ricotta cheese and roasted squash. Top with remaining noodles and sauce. Sprinkle with mozzarella cheese.
  • Bake, covered, 30 minutes. Bake, uncovered, 15-20 minutes longer or until bubbly. Let stand 15 minutes before serving.
Nutrition Facts

1 piece: 252 calories, 10g fat (5g saturated fat), 27mg cholesterol, 508mg sodium, 25g carbohydrate (5g sugars, 4g fiber), 15g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1/2 fat.

Archive for the ‘Nutrition’ Category

Healthy February Snacks

Yogurt & Granola Fruit Kabobs

Yogurt & Granola Fruit Kabobs

 

Ingredients

  • Fresh fruit chunks of choice (apples, pineapple, bananas, strawberries)
  • Vanilla yogurt
  • Granola

Instructions

  1. Thread a piece of fruit onto a toothpick or popsicle stick.
  2. Dip the bottom half of the fruit piece into yogurt.
  3. Roll the yogurt coated piece of fruit in granola, to evenly coat.

Notes

Nutrition Facts:

Strawberry Kabob Per Serving (1 medium strawberry, 1 Tablespoon yogurt, ½ Tablespoon granola): 31.1 calories, 0.5 g total fat, 6.4 mg sodium, 5 g carbohydrates (0.5 g fiber, 2.9 g sugars), 1.8 g protein.

Pineapple Kabob Per Serving ((1 bite-sized piece of pineapple, 1 Tablespoon yogurt, ½ Tablespoon granola): 35.5 calories, 0.4 g total fat, 6.3 mg sodium, 6.2 g carbohydrates (0.4 g fiber, 3.7 g sugars), 1.8 g protein.

Banana Kabob Per Serving ((1 bite-sized piece of banana, 1 Tablespoon yogurt, ½ Tablespoon granola): 41.5 calories, 0.5 g total fat, 6.3 mg sodium, 7.9 g carbohydrates (0.6 g fiber, 4.2 g sugars), 1.9 g protein.

Apple Kabob Per Serving ((1 bite-sized piece of apple with skin, 1 Tablespoon yogurt, ½ Tablespoon granola): 33.5 calories, 0.4 g total fat, 6.3 mg sodium, 5.7 g carbohydrates (0.5 g fiber, 3.3 g sugars), 1.7 g protein.

Archive for the ‘Nutrition’ Category

A Five Starr Pilates & Fitness Shining Star!

By Laura Scavuzzo Wheeler
Professor of English at Long Beach City College for (can it be?) twenty years.
I’ve been scheduling in an hour of Pilates six days a week for about two years now. Because I teach English, I spend inordinate amounts of time—hours and hours every weekend in addition to moments snatched between my classes and office hours—grading essays. After a good ten hours of grading, I can feel myself transforming into a hunched gargoyle; Pilates has helped to keep my posture and mood elevated and my days balanced. Nutritionally, I aim for moderation: I cook the meals for our family nearly every night, striving to help our family eat tasty, healthy, nourishing foods. Our daughter is off at college; our son, who’s a junior in high school, is often ravenous when it’s time for dinner, having run cross country and being, of course, a teenage boy. I don’t do diets or any extreme regimens. Instead, we eat lots of Mediterranean dinners, a nod to my Italian heritage—I could never renounce carbs!—and lots of fruit and fresh veggies, which I love. An occasional indulgence—cheese, wine, dessert—is part of the pleasures of life.
As someone who grew up not playing sports but studying ballet, I find that Pilates appeals to my sense of discipline—ballet emphasizes form and control—and leaves me feeling better than when I came into the studio. Five Starr Pilates has been wonderful. Not only is it close to where I live, but its schedule allows me to manage a class after work and before I make dinner, or to come in early on Saturdays before the real day’s activities begin. The variety of instructors keeps classes from feeling routine. I am consistently amazed at the creativity the instructors bring to their approaches—some emphasize breathing and form and classical Pilates moves, others more athletic conditioning and cardiovascular challenges. My running days are, I think, past—I find the notion of running uninspiring now that I seem to develop shin splints!—and intense training that involves my being yelled at has never been appealing. But Pilates offers me an avenue to fitness that I can sustain, and I can feel the ways in which I’ve grown stronger as I’ve made Pilates a consistent part of my routine. Once it’s scheduled, my time in Pilates becomes part of my day, and even when I’m exhausted on my way to class, I’m always glad I’ve gone as we finish and stretch. I’ve been inspired to see my classmates in Pilates who have been doing this form of exercise for many more years than I have, and I hope to be able to keep up my flexibility, strength, and balance for years to come as a result of this practice.

Archive for the ‘Nutrition’ Category

What a Mom Wants…

We’re proud moms, but that doesn’t mean that all of our jewelry has to be engraved with our children’s names or that the only artwork we want on display is an abstract doodle by a 4-year-old. And it certainly doesn’t mean that we want another machine-washable “handbag.” This Mother’s Day, the items topping our real wish list aren’t exclusive to moms, they’re not necessarily practical, and they’re definitely not for sale at Babies”R”Us. Consider this a list of what we really want this year . . . or any day we need a reminder that while we’re moms, we’re also just women who love a good spa treatment.

Stylish Sunglasses

A Body Scrub Treatment

Nice Perfume

Artwork

An Ongoing Supply of Wine

A Future Heirloom

Unique Flowers

A Designer Handbag

A Decorative Object

Stud Earrings

A Memorable Experience

 

Archive for the ‘Nutrition’ Category

Five Spice Crusted Salmon

Five-Spice Crusted Salmon with Ginger Pan Sauce

Serves: Makes 4 servings

Ingredients:

  • 4 (5-ounce) salmon fillets, skinless and pin bones removed
  • 2 teaspoons ground Sichuan pepper
  • 2 teaspoons ground star anise
  • 2-½ teaspoon ground fennel seeds
  • ¾ teaspoon ground cloves
  • 1 teaspoon ground cinnamon
  • 1 medium garlic clove, peeled and minced
  • 3 tablespoons canola or vegetable oil, divided
  • 2 medium shallots, peeled and minced
  • 2 tablespoons peeled and minced ginger
  • ½ cup dry white wine
  • ½ cup chicken broth, low-sodium
  • 2 teaspoons soy sauce, more to taste
  • Lemon wedges, for garnish

Procedures:

In ancient China, the number five was believed to have curative powers. Most modern five spice powders may contain more than five, consisting of a various spices including cinnamon, star anise, fennel, clove, ginger, licorice, Sichuan peppercorns and even dried tangerine peel.

Preheat an oven to 425 degrees and position an oven rack in the center.

To prepare spice mix: In small bowl, use a whisk to combine the pepper, star anise, fennel, cloves and cinnamon. Set aside.

To prepare salmon: Press the spice mixture into the salmon and set aside. Place a large skillet on the stove over a medium heat and add 2 tablespoons of oil. When the oil is shimmering, add the salmon fillet, presentation side first, and cook until lightly browned, about 2 to 3 minutes. Using a fish spatula, carefully flip the salmon and transfer to the oven to cook in the pan until the fish begins to flake, about 8 minutes.

To prepare the sauce: While the salmon is cooking, place a medium skillet on the stove over a medium heat and add the oil. When the oil is shimmering, add the shallots and cook until tender, about 3 minutes. Add the ginger and cook until fragrant, about 1 minute. Add the wine, bring to a boil and cook until reduced by half, about 2 minutes. Add the broth and cook until reduced by half, about 2 minutes. Stir in the soy sauce, taste and adjust seasoning.

To serve: Transfer the salmon to 4 warmed dinner plates. Ladle the ginger pan sauce over and serve immediately.

Archive for the ‘Nutrition’ Category

How to apply sunscreen

How to apply sunscreen

Sunscreen is safe and can protect your skin against skin cancer and premature aging. However, it is not as effective unless it’s applied correctly. Follow these tips from dermatologists when applying sunscreen:

Choose a sunscreen that has an SPF of 30 or higher, is water resistant, and provides broad-spectrum coverage, which means it protects you from UVA and UVB rays. Follow these helpful tips when selecting a sunscreen.

    1. Apply sunscreen generously before going outdoors. It takes approximately 15 minutes for your skin to absorb the sunscreen and protect you. If you wait until you are in the sun to apply sunscreen, your skin is unprotected and can burn.
    1. Use enough sunscreen. Most adults need at least one ounce of sunscreen, about the amount you can hold in your palm, to fully cover all exposed areas of your body. Rub the sunscreen thoroughly into your skin.
    1. Apply sunscreen to all bare skin. Remember your neck, face, ears, tops of your feet and legs. For hard‐to‐reach areas like your back, ask someone to help you or use a spray sunscreen. If you have thinning hair, either apply sunscreen to your scalp or wear a wide‐brimmed hat. To protect your lips, apply a lip balm with a SPF of at least 15.
  1. Reapply sunscreen at least every two hours to remain protected, or immediately after swimming or excessively sweating. People who get sunburned usually didn’t use enough sunscreen, didn’t reapply it after being in the sun, or used an expired product. Your skin is exposed to the sun’s harmful UV rays every time you go outside, even on cloudy days and in the winter. So whether you are on vacation or taking a brisk fall walk in your neighborhood, remember to use sunscreen. For more skin cancer prevention tips, see a board-certified dermatologist.

People who get sunburned  usually didn’t use enough sunscreen, didn’t reapply it after being in the sun, or used an expired product.

Your skin is exposed to the sun’s harmful UV rays every time you go outside, even on cloudy days and in the winter. So whether you are on vacation or taking a brisk fall walk in your neighborhood, remember to use sunscreen.

For more skin cancer prevention tips, see a board-certified dermatologist.

Archive for the ‘Nutrition’ Category

Mother’s Day Brunch Ham & Egg Crepe Squares

med106461_0111_how_ham_crepe_vertINGREDIENTS

  • Simple Crepes
  • 8 slices black forest ham
  • 4 large eggs
  • Coarse salt and ground pepper
  • Chopped fresh chives

DIRECTIONS

  1. Preheat oven to 350 degrees. Place 4 crepes on a rimmed baking sheet. Place 2 slices ham on each crepe. Crack 1 egg into center of each; fold edges toward center. Season with salt and pepper. Bake until egg white is set and yolk is still runny, 12 minutes. Top with chives.

 

Archive for the ‘Nutrition’ Category

2016 Fitness Trends

2016-fitness-trends-infographic

Archive for the ‘Nutrition’ Category

Plan a meal today…..

Check out these two salad recipes…DELICIOUS!!!!

 
AVOCADO-KALE CAESAR SALAD
serves 4
1 bunch lacinato kale, tough ribs removed, leaves torn
½ Fuji apple, halved and thinly sliced into half-moons
1 avocado, cut into 1-inch cubes
2 tablespoons hulled hemp seeds
LIGHT CAESAR DRESSING
2 tablespoons olive oil mayonnaise
1 tablespoon Dijon mustard
2 tablespoons fresh lemon juice
¼ teaspoon freshly ground black pepper
¼ teaspoon sea salt
1 tablespoon Worcestershire sauce
Prep the vegetables for the salad. In a large bowl, whisk together the mayonnaise, mustard, lemon juice, pepper, sea salt, and Worcestershire sauce. Add the chopped kale and Fuji apple slices to the bowl and toss well to coat with the vinaigrette. Plate the salad and top with the avocado cubes and hulled hemp seeds.
LEMON-SOY EDAMAME BARLEY BOWL
Serves 4
4 cups cooked pearl or hulled barley*
4½ cups water
1½ cups shelled, organic edamame
2 cups wild baby arugula
2 blocks savory, baked, organic tofu (firm or extra-firm), cut into 3⁄4-inch cubes
1 ripe avocado, halved and thinly sliced
LEMON TAMARI DRESSING
4 tablespoons low-sodium soy sauce
2 tablespoons toasted sesame oil
Juice of 1 lemon
1 tablespoon dried oregano
1 teaspoon finely grated lemon zest (optional)
Combine the barley and water in a medium saucepan and bring to a boil. Reduce the heat to low and simmer for 40 to 50 minutes until all of the liquid is absorbed. Remove from heat and allow to cool slightly.
In a large bowl, whisk together the soy sauce, sesame oil, lemon juice, oregano, and lemon zest until well combined. Add the slightly cooled barley to the bowl and toss to coat.
Add the shelled edamame and arugula and toss gently to combine. To serve, divide the barley salad among four bowls and top with tofu and avocado slices.
* Hulled barley is barley in its most natural state, which means it needs to cook for quite a bit longer than pearl barley — 1 to 1½ hours longer. Pearl barley has the hull removed and is therefore less tough. Adjust your cooking time based on the variety you choose.