Dr Oz's Tangy Green Drink

Here are some benefits of this tangy green drink! You get nearly 40% of the fiber you need each day, half of your iron, vitamins A, and folate (the important vitamin for pregnancy), tons of vitamin C (may help relieve arthritis) and vitamin K (well over daily requirement), 25% of magnesium and riboflavin and it’s a source of coenzyme Q10 (important especially for those on statin drugs).

There is lipoic acid which is important for fat burning capacity, lutein for your eyes, and glutathione an important antioxidant for cancer prevention. Silica helps with skin health and your overall complexion. Green drink also provides some calcium, potassium, zinc, selenium, vitamin E, and all but one of the B vitamins (7 out of 8).

Experiment with making it however is best for you, and you will certainly become more efficient with experience. Soon, you may find you miss it on days that you don’t drink it! I find that when we (my husband and I) are into the habit of making it, we are sick less often and feeling healthier overall!

24 oz water (1/2 could be ice for immediate drinking temperature; otherwise, it gets a bit warm from blending process)

1/2 lemon, seeds removed, and most of peel*

2 large handfuls kale

1 small handful fresh parsley (1/2 c)

2 apples, cored, quartered

1 inch cube fresh ginger, peeled

1 small cucumber

3-4 stalks celery

2 servings green tea, Japanese, open tea bag and dump in contents

Combine all ingredients until well blended. Note that blending may warm drink and require chilling time in the frig or ice to drink right away! Preparation makes roughly two 32-ounce servings. Begin your day with a head start on your veggie intake, a good amount of healthy hydration, and a burst of energy from doing something for the good of your own body and well-being! Thanks Dr Oz!

WHAT DO YOU THINK? Tell me in a comment below: Do you watch Dr Oz? What is the best advice he ever gave you? What hints from him have stuck?

Calling All GIRL SCOUT THIN MINT Fans!

You can feel good giving your kids, these gooey, minty, chocolatey treats before noon! In fact, you’ll be giving them lots of great fiber, B-vitamins, and several key minerals! Free of sugar, butter, shortening, vegetable oil, or any of the many chemicals found in packaged treats!

Skinny-Mints (Girl Scout Thin Mint Laraballs)

In a food processor, combine ½ c pistachios, ¾ c pitted dates, 1/8 c unsweetened cocoa, 1-2 tsp peppermint extract, and 1 tsp vanilla. Blend until mixture begins to clump, simply shape into balls and enjoy this delight! Yum!

For quick updates on Facebook, “like” my fresh-you page!

Read on for more information about these yummy treats! They are similar in texture and consistency, and perhaps even more moist than Larabars. Larabars have a super-SHORT ingredient list and can always be available on the go! There are nearly 20 amazing favors. They are however (only shortcoming) expensive.

Really, for what you get, such nutrient-dense (tons of vitamins, minerals, and fiber, and some "good" fat) product, the price isn't too bad, but looking at an individual bar, it's around a dollar when you "subscribe and save" on amazon.com, around $1.29 at Trader Joe's (cheapest at a store you can walk into), and more than that at any other store that I have seen.

It's fun to use the www.larabar.com website to make your own! Click on any of the flavors to see all ingredients. They list ingredients with pictures, as in cashew cookie: a picture of a cashew and a date. If you have a variety of nuts, plenty of dates, cocoa, some spices, and some different types of dried fruit, you can quickly make a batch of any flavor you choose!

For a consistency that will clump together nicely, you want around 1/2 c nuts (one type or a combination) and 1/2 c or so of dried fruit (such as dates). All ingredients can be blended at once. I small food chopper (like for baby food or chopping onions) works well. I have a Cuisinart 4-cup chopper/grinder that works perfectly! It is also easy to clean -- added bonus! It's small, so I can keep it on my counter, thus using it more than if I had to pull it out every time I wanted to use it!

Blend, blend, blend! As I said above, when you blend it long enough, it will begin to clump together. Now you can put the whole mixture into a sandwich bag, and have fun shaping! Your hands will stay clean (I don't like "food hands")! You can make balls out of the mixture -- it's like playing with play-dough! Then keep them in that bag -- the oils that remain will keep your treats moist -- though they might not have much time to dry out (too yummy!)!

WHAT DO YOU THINK? TELL ME IN A COMMENT BELOW: What flavor does your tummy's imagination want? Maybe I can come up with something you'll enjoy! You can also leave a comment about how your experience went when you tried making these "Larabar Balls". Have a great day!

"Like" the fresh-you Facebook page here!

2-Minute Friday Night Dinner*

Celebrate the end of the week with a quick dinner Friday night! Tonight, while you are surfing Facebook, cook some brown rice. When you prepare the rice ahead of time, dinner can be ready in just a few minutes!*

Prepare dinner in a flash!

Mexican Fiesta Bowl

Combine in a large glass bowl:
1 can black beans, drained (or 1 cup of cooked beans from dried beans ~ directions here)
1 cup salsa or diced tomatoes and chilis
1 avocado, cut in chunks
1 cup frozen corn
2-3 cups cooked brown rice (Click here for benefits!) 
Fresh cilantro chopped and lime juice, for extra awesomeness!

Stir it all up, pop in the microwave for a few minutes, and viola! Dinner is done!

For a slow cooker variation, you can put everything except the avocado in a slow cooker, along with lots of water, in the morning. End up with a lovely "tortilla soup" at the end of the day! Top with avocado slices, adding tastiness and nutrition!

The unlikely event of leftovers!

If you would like to see more recipes and tips, "like" my Facebook page!

WHAT DO YOU THINK? Tell me in a comment below: do you ever "cook" in the microwave? Besides just warming things up, what do you make?

The painful truth about trainers: Are expensive running shoes a waste of money? | Mail Online

The painful truth about trainers: Are expensive running shoes a waste of money? | Mail Online

Dietary Guidelines for Americans 2010

Here is a great resource compiled by the US Department of Agriculture and US Department of Health and Human Services, written by scientific experts after reviewing the most current scientific evidence/information on health and nutrition.  Ultimately, the departments believe that following the recommendations below will assist many Americans in living LONGER, HEALTHIER, and MORE ACTIVE lives!

Turkey-Trot!

On Thanksgiving we’ll be celebrating with loving company and delicious food. Why not add to the fun with an after-dinner family stroll? The combination of exercise and fresh, crisp autumn air will be just what you need! Say goodbye to the overwhelming sleepiness, heartburn, and fullness from a big meal! Then warm up inside with a savory, nutritious piece of pumpkin pie! Next week, learn about just what makes pumpkin such a super-food!

Fiber for Fitness!

A fit intestine that is! Fiber is not digested, so it cleans up your insides and aids elimination. It can also help you look fit by helping you lose weight. Fiber promotes weight loss in lots of ways! It makes you feel full longer, slows down your intake because you have to chew it, and replaces other foods higher in fat and calories. Fiber is in fruits, vegetables, and whole grains. Check your bread label today: look for “whole wheat” or “whole grain” as the FIRST ingredient and avoid the word “enriched”.

The Magical Fruit!

Beans, peas, and legumes are some of the most nutritious, inexpensive, and versatile foods you can find! Substitute these savory little nuggets for meat in a meal this week to lower fat, cholesterol, and calories. One cup of beans provides half of the fiber that we should each consume daily, as well as plenty of vitamins, minerals, and protein. So it’s no surprise that beans may even prevent colon cancer, heart disease, and type II diabetes!

Plus, here are three more ways to eat your magical fruit!

Non-Meat Protein Sources

Protein has many benefits, ranging from making you feel full and satisfied longer, providing an energy source for endurance athletes, and increasing your metabolism. Proteins are also the building blocks of our bodies and help with repair and immunity.

However, the most widely known and consumed sources, beef and chicken, introduce the risk of getting too much saturated fat, cholesterol, hormones, antibiotics, and cancer-causing nitrites. All fish contains mercury. So why not opt for more non-meat protein sources to add to your diet?

Higher-Protein Plant Sources – generally high in fiber

• Vegetables: peas, spinach, mushrooms, corn, broccoli, cauliflower, asparagus, potatoes (white and sweet)

• Beans and lentils, all varieties, add to muffins, casseroles, etc
• Tofu and unsweetened soy milk (organic is best for both)
• Nuts and seeds, natural nut/seed butters, all varieties
• Whole grains (bread, cereal, pasta, etc) generally have more protein than enriched varieties
• Whole wheat pasta, brown rice, farro, oats, barley, spelt, quinoa, wheat germ (add to baking, cereal, yogurt, etc)

If you must have fish, treat it as a treat, and here are a few notes...

• Wild and smaller fish are better because they have more omega-3, less Mercury

• Salmon and black cod are better than others
• Non-albacore tuna is lower in Mercury than other tuna

Post-Run Sports Nutrition Seminar

Anyone getting ready for the Akron Marathon this weekend? Meet the Second Sole Striders of the Eastside, Lyndhurst, run with the group, find out how to eat to perform your best, and then replenish with some great food afterward! I'll be giving a quick overview of what every runner should know about what to eat every day, as well as before, during, and especially after a long run!

See EASY recipe in previous post!

Here is a Facebook link to the event!

See you tonight!

The Dr Oz Show!

Today my mom and I met my brother Michael (living in Philadelphia) in NYC to see the Doctor Oz Show! It was great! What an experience! Tuesdays when he was on Oprah were my favorite episodes! Doctor Oz and I share common ideas about what is most important and effective in leading a healthy lifestyle! It was great to see him in person -- though I didn't get to meet him, he seemed to be just as friendly and personable as he seems on TV! He is such a blessing! It's so cool to have someone so famous and well-liked spreading the word about, in the words of the Oprah Show, "living our best lives"! You can check to see what channel and time Doctor Oz is playing in your area! I was so excited for the show to begin this fall, and now that it's begun I highly recommend it for anyone who wants to have fun becoming healthier!

Refreshing and EASY "Tuna" Salad Twist!

Prepare this yummy "tuna"/Waldorf salad dish you can have ready in minutes! Tastes great alone or as a sandwich in whole grain bread! The red from the apple skins and the bright green celery not only add nutrition, but add a pretty appearance to the dish! Ok, here are the ingredients!

2 c soya chunks, hydrated
3/4 c plain yogurt, non-dairy (optional)
1 T mayonnaise, non-yolk (optional)
3/4 c walnuts
1 red apple, chopped
4 celery stalks, chopped
1/4 t black pepper

Simply combine and toss ingredients and enjoy!

What an inspiration!

Today, my friend Jenny, her kids and mine, all got to meet Bill Rodgers, multiple winner of many marathons, including winning the Boston and NY Marathons four times each between 1975 and 1980, twice breaking the American record with 2:09:55 and then 2:09:27! Bart Yasso is another great runner, and also the world's leader advocate of the sport of running, who has been working for Runner's World for decades, wrote My Life on the Run which has lots of terrific stories of his incredible running experiences! Bill and Bart were both so friendly and inspiring! They helped me to have a great race at the Cleveland Half Marathon!