Eating Healthy
In this section we focus on eating healthy. After all "you are what you eat" and exercise alone will not lead you down the path to good health. So explore some of the great recipes and information on heathly food.
Healthy Eating Guide 
What we eat and how active we are and important to good health. The Harvard School of Public Health provides a free website designed to get you help you with the healthiest diet possible.
There is a lot of confusing information about nutrition but this website clarifies the issues, providing clear tips for healthy eating and dispelling a few nutrition myths along the way.
Artichoke Spinach Dip 
Healthy, easy to make and great for any occasion. Try this tasty treat.
Ingredients
1 cup chopped spinach
2 14-oz cans artichoke hearts or even better yet use fresh artichokes
1 1/2 cups freshly grated Parmesan cheese
1/2 cup fat free plain Yogurt
4 cloves minced garlic
1/2 tsp paprika
1 tsp salt
1/2 tsp black pepper
2 tsp freshly grated lemon zest
Directions:
Preheat oven to 400°F. Chop artichoke hearts in a food processor. Add Parmesan, yogurt, garlic, lemon zest, paprika, salt and pepper into food processor; puree until smooth. Empty into a bowl, and stir in spinach. Bake in shallow dish until golden on top and heated through, 10 to 20 minutes.
Quinoa Veggie Burger
Healthy, tasty and rich in protein, this Quinoa Veggie Burger offers a terrific replacement for beef. Quinoa (keen-wah) is a superfood that is considered a complete protein.
Ingredients:
•1 1/2 cups cooked quinoa
•1/2 cup mashed cooked chickpeas + 2 Tbsp water
•2 Tbsp ground chia seeds or egg replacer
•1 tsp dried basil leaf
•1/2 tsp dried thyme leaf
•1/2 tsp gr cumin seed
•1/2 tsp paprika
•1/2 tsp garlic
•Salt & pepper to taste
Directions:
Blend ingredients in a bowl and chill mixture for an hour. Form into 3 inch patties. Fry in a little olive oil on medium heat, 5 - 10 minutes each side, until brown. Serve with sauted onions, peppers and mushrooms.
Lentil Soup
Now that the cooler weather is here, soups are a great choice. Lentils are high in protein, healthy and inexpensive. This recipe is simple and quick to make.
1 tsp olive oil
1 onion, diced
1 carrot sliced
4 cups vegetable broth
1 cup dry lentils
1/4 tsp pepper
1/4 tsp dried thyme
2 bay leaves
dash salt
In a large pot, sautee the onions and carrot in the olive oil for 5 minutes or until onions turn clear.
Add the vegetable broth, lentils, pepper, thyme, bay leaves and salt. Reduce heat to simmer. Cook until lentils are soft, about 30 minutes. Remove bay leaves and serve. Other vegeatbles are optional as you chose
Ten great food choices for a Healthy Heart 
Avocado - lowers LDL levels and raises HDL cholesterol
Berries - anti-inflammatory, reduces risk of heart disease & cancer
Flaxseed - lots of fiber as well as omega-3 & 6 fatty acids
Legumes - plenty of soluble fiber, omega-3 fatty acids and calcium
Nuts - omega-3 fatty acids, fiber & healthy fats
Oatmeal - fiber, omega-3 fatty acids helps keep arteries clear
Olive Oil - monounsaturated fats, lowers bad LDL cholesterol
Salmon - antioxidant & rich in omega-3 fatty acids
Tomatoes - vitamin A & C, and lycopene a potent antioxidant
Vegetables - green leafy veggies like kale & spinach - lutein, folate, potassium, and fiber
Baked Garlic Pita Chips
Store bought pita chips are packed with sodium and preservatives. Making them at home is easy and healthy. Whip up a batch when you have a few minutes and they will last for days in a sealed glass container or Tupperware bowl. They are great with homemade salsa, guacamole and/or hummus.
Non stick baking sheet 
4 Whole Wheat Pita Breads
3 Tablespoons of Olive or Canola Oil
1 Garlic Clove, crushed
Salt or other seasoning
Pre-heat oven to 350 degrees. Use a pair of kitchen scissors or pizza cutter and cut pita bread like a pizza. First in 4th's then cut those in 1/2. Tear each triangle apart, and arrange the triangles on the baking sheet, so that the inside of the pita, is facing upward.
In a small dish, combine olive oil and garlic. Lightly brush each pita triangle with the oil and garlic mixture. Brush only the side that is facing up. Sprinkle the pita chips with salt and/or other seasoning to taste.
Bake until the chips are lightly browned and crisp. Turning the pan once during baking, 8-10 minutes. Let cool slightly or completely before serving. Pita chips can be stored in an air tight container for up to 3-5 days.
Eating Organic Food
We know there are many pesticides in food and organic is healthier. But it can be expensive and most people are faced with a choice of cost versus healthy eating.
So here is a guideline that might help you make choices as to which foods have more pesticides present and which are safer.
| Most Pesticides | Fewest Pesticides |
Apples
Celery
Strawberries
Peaches
Spinach
Nectarines (imported)
Grapes (imported)
Sweet bell peppers
Potatoes
Blueberries | Onions
Corn
Pineapples
Avocado
Asparagus
Sweet peas
Mangoes
Eggplant
Cantaloupe (domestic)
Cabbage |
Yogurt with Crunchy Quinoa 
Quinoa (keen-wah) is a superfood that is considered a complete protein and contains 9 essential amino acids. It can be used for many dishes to replace such things as rice and risotto without all the starch and carbohydrates. Quinoa is usually cooked with water, but this dish is simply baked, then added as a topping to yogurt as you would granola.
Ingredients
Quinoa (cup), almonds (1/2 cup), flaxseed (1/4 cup) honey (2T) & olive oil (2T)
Directions
Rinse Quinoa in mesh strainer until water runs clear. Let stand to dry, then add other ingredients and mix. Spread on baking dish then put in oven at 350 F for 20 minutes or until toasted.
After cooling, add as a topping to yogurt along with your favorite cranberries, blueberries, etc.
Yummy! Better than ice cream and healthy as well. Even the kids will like it.
Raw Food
The more you cook food, the more nutrients are lost. Eating raw foods like salad and fruit are the most beneficial, but can seem limited. Not any more! Courtesy of Nancy Ellis, Certified Raw Food Chef and Pilates enthusiast; we will be presenting some creative and delicious recipes that you will love.
Kale Salad
Kale is a dieters dream food and nutritional standout. For a green, kale is unusually high in fiber and an excellent source of Vitamin A and Calcium. It is one of the best sources of beta-carotene, one of the antioxidants believed by many nutritional experts to a major player in the battle against cancer, heart disease, dementia, and osteoporosis.
Ingredients 
1 bunch Kale
1/4 cup Honey
1/4 cup Olive Oil
1/4 cup fresh squeeze lemon juice (1 LEMON)
pinch of salt
Optional: Add walnuts, cranberries, sliced almonds, cucumbers, mandarin oranges and red pepper.
To Prepare
Wash and dry kale. To remove stems from leaves: hold kale leaf on cutting board. Glide knife down each side of stem. Save stems to use later in smoothies if you choose. In a large salad bowl mix honey, olive oil, lemon juice and salt to taste.
Chop or tear kale leaves into pieces and add to bowl. Massage kale with your hands for 20 seconds. Really massaging and breaking down the fibers of the leaves. Tearing and massaging kale leaves will release enzymes in the kale.
Add your Favorite Toppings: chopped garlic, cranberries, almonds, and mandarin oranges OR chopped garlic, mango, tomatoes OR chopped garlic, diced tomatoes, avocado and small pieces of feta cheese!.
Cucumber Avocado Soup 
A perfect treat for warm summer days.
Healthy and easy to prepare.
Ingredients
2 large cucumbers, peeled and seeded
2 celery stalks
1 Tbsp fresh squeeze lemon juice
1 cup water
1/2 Haas avocado
1/2 tsp kelp (optional)
5 basil leaves.
To Prepare
Place all ingredients in blender, blend until smooth.
Is there Meat Glue in your food?
If you are a meat eater you will be interested in this video. Meat Glue or Transglutaminase (TG), has been widely used by meat processors to join various meat products together. In other words, that steak you cooked on the grill last night might actually be a combination of smaller pieces of meat. In seafood, this practice is used for imitation crab meat. Read more ... |
Nine Foods that help with Memory
We all forget a few details with so many things to remember these days.
But these foods help:
- avocado
- berries
- fish
- green leafy vegetables
- Oil based salad dressings
- peanuts
- red wine (I KNOW you like his one)
- sunflower seeds
- whole grains
Make a Healthy Food Swap
Swapping out a few food choices and watching the main ingredients and nutrients of the food you eat can make a big difference to your health.
Read More ...
Top Ten Healthy Foods 
There really are super foods that contain "antioxidants" that help protect your body. Here is the Top Ten foods you should eat:
Almonds, apples, avocados, blueberries, broccoli, garlic, oats, red beans, salmon and sweet potatoes. Read more ...
Stretching Helps Prevent Heart Attacks
For those familiar with Dr Oz, he notes that 10 minutes of stretching in the morning can reduce the chance of a heart attack. "By stretching out your muscles, arteries become 30% less stiff too! You can do simple stretches like leaning forward to touch your toes. Lie down on your stomach and push your body up with your head towards the sky and then roll your body down and arch your back with your butt up in the air." Read Article ...
Local Food from CSA
Fresh local food tastes so much better than imported fruits and vegetables. The flavor comes alive without all the extra spices needed for bland and tasteless varieties. But how do you find a good market? Well you can consider using CSA ~ Community Supported Agriculture. Try the website Local Harvest.org, for a comprehensive listing of farms and markets across the country and in your neighborhood.
Food Storage
How long can you keep food and consider it still safe to eat? This website lists most food and liquids, suggesting the best storage methods to increase shelf life. Considering the expense, this will also help you save money by limiting spoiled food. StillTasty.com
Food Safety
It is always important to think about food safety. Learn more about safe food handling instructions and food-borne illnesses at the government’s FoodSafety site. You can find out what you should know about food poisoning. Learn the symptoms and causes. You’ll also find advice for avoiding food poisoning. For example, the guidelines on minimum cooking temperatures. You can also find out about food products that have been recalled: http://www.foodsafety.gov/
Food Pyramid
Although we all agree that Pilates is great for building core strength that helps you live a healthier life, it is important to have a well rounded exercise routine and a healthy diet. On this page we will provide news and links to stories that promote all the aspects of Healthy Living.
 | Want to know the amount of each food group you need daily? |
Drink More Water 
Here are 9 important reasons to drink more water:
1) Weight loss. Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn't have any calories. But it's also a great appetite suppressant, and often when we think we're hungry, we're actually just thirsty. Water has no fat, no calories, no carbs, no sugar. Drink plenty to help your weight-loss regimen.
2) Heart Healthy. Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack than those who drank less than two glasses.
3) Energy. Being dehydrated can sap your energy and make you feel tired -- even mild dehydration of as little as 1 or 2 percent of your body weight. If you're thirsty, you're already dehydrated -- and this can lead to fatigue, muscle weakness, dizziness and other symptoms.
4) Headache cure. Another symptom of dehydration is headaches. In fact, often when we have headaches it's simply a matter of not drinking enough water. There are lots of other causes of heahaches of course, but dehydration is a common one.
5) Healthy skin. Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won't happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.
6) Digestive problems. Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).
7) Cleansing. Water is used by the body to help flush out toxins and waste products from the body.
8) Cancer risk. Related to the digestive system item above, drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.
9) Better exercise. Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure to hydrate before, during and after exercise.
Healthy Eating
The right fitness foods help burn fat, build muscle, and even boost your cardiovascular health. Ready to eat your way to better results? These 8 great foods and drinks are guaranteed to make any type of exercise you do more effective—long after you’ve broken a sweat.
Pineapple, Papaya, Salmon, Pasta, Water ... Read more ...