Monday Meditation ~ Remembering the Fallen

"I have never quite been able to feel that half-masted flags were appropriate on Decoration Day. I have rather felt that the flag should be at the peak, because those whose dying we commemorate rejoiced in seeing it where their valor placed it. We honor them in a joyous, thankful, triumphant commemoration of what they did." 

~ Benjamin Harrison

Thank you to all of the beautiful souls who gave their lives in the protection of our freedom, our country, and all that we hold precious.  May we all live by their example and honor their sacrifice each day by the way we live and the way we love one another.

Shake Up Your Weekend! ~ Introducing Herbalife 24 Formula 1 Sport

Being an athlete is a lifestyle requiring nutrition 24-hours a day. Herbalife24 is the first comprehensive performance nutrition line empowering athletes all day, every day. We have redefined industry standards to help you train, recover and perform like never before – with all the nutritional support you need as an athlete.

Formula 1 Sport establishes a solid nutritional foundation that supports quality athletic performance. Taken any time during the day, this nutritious meal is specifically formulated for athlete’s daily dietary needs.

Balanced with carbohydrates, proteins, vitamins and minerals, Formula 1 Sport provides a healthy meal for athletes.  Key benefits include:

• 20 vitamins and minerals
• Milk protein supports lean muscle mass
• Moderate glycemic carbohydrate blend provides immediate and sustained energy
• L-Glutamine supports muscle growth and immune function
• Antioxidant protection

Contact me today to learn more about Herbalife24 or to schedual a free nutritional consultation.  Together, we can customize a 24-hour nutritional program based on your sport, training and performance needs.

Live Healthy.  Live Happy.

Healthy Recipe of the Week ~ Chicago Deep-Dish Pizza

Chicago Deep-Dish Pizza

A healthier version of a Chicago classic!  Feel free to use pre-made pizza dough to speed up prep-time; you can usually find it in the frozen food aisle of your favorite mega-mart.  But stay away from that popular "canned" pizza dough, as it adds a lot of extra fat and calories to the finished dish.

Ingredients

Dough/Crust: 
2 teaspoons sugar
1 package dry yeast (about 2 1/4 teaspoons)
1 cup warm water (100° to 110°)
1 tablespoon extra-virgin olive oil
12 19/50 ounces all-purpose flour (about 2 3/4 cups), divided
1/4 cup yellow cornmeal
1/2 teaspoon salt
Cooking spray

Pizza:
2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
2 precooked mild Italian chicken sausages (about 6 ounces), casings removed, chopped
1 (28-ounce) can whole tomatoes, drained
1 1/2 teaspoons chopped fresh oregano
1 1/2 teaspoons chopped fresh basil
2 cups thinly sliced mushrooms (about 6 ounces)
3/4 cup chopped green bell pepper
3/4 cup chopped red bell pepper

Preparation

1. Dissolve sugar and yeast in warm water in a large bowl; let stand for 5 minutes. Stir in olive oil.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine 11.25 ounces (about 2 1/2 cups) flour, cornmeal, and salt in a bowl. Stir flour mixture into yeast mixture until dough forms a ball. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).
3. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Roll dough into an 11 x 15–inch rectangle on a lightly floured surface. Place dough in a 13 x 9–inch baking dish coated with cooking spray; press dough up sides of dish. Spread 1 1/2 cups cheese evenly over dough. Arrange chopped sausage evenly over cheese.
4. Preheat oven to 400°.
5. Chop tomatoes; place in a sieve. Stir in oregano and basil; drain tomato mixture 10 minutes.
6. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add mushrooms to pan; cook 5 minutes, stirring occasionally. Stir in bell peppers; cook for 8 minutes or until tender, stirring occasionally. Arrange vegetables over sausage; spoon tomato mixture evenly over vegetables and sausage. Sprinkle evenly with remaining 1/2 cup cheese. Bake at 400° for 25 minutes or until crust browns and cheese bubbles. 
7. Cool 5 minutes before cutting into 8 pieces.

Nutritional Information: Amount Per Serving
Calories: 330 | Total Fat: 9g | Protein: 18g

Monday Meditation ~ Inner Wisdom

"Witnessing my thoughts I realize that my mind is never my authority. There is another place inside me that I can always trust where I make decisions that are correct for me."

~Elisabeth Blaikie

Some people call it intuition or listening to your "gut" instinct.  But very few people actually consult their inner wisdom when trying to make a decision or solve a problem.  Most people, including me, try to reason everything out.  Still others prefer to seek out the advice and approval of others, or look to outside influences when faced with a tough decision.  But there is also a quiet wisdom inside of each of us that can offer invaluable insight if we learn to listen to it.

Try reaching out to your own inner wisdom next time you meditate.  Ask it something small and just listen with an open heart to what it has to say.  At first, it may be a challenge, but with practice, it will become easier and easier to tap into this amazing resource all of us have within ourselves.

Live Healthy. Live Happy.
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Healthy Recipe of the Week ~ Strawberry Salad with Chicken

Strawberry Salad with Chicken

Looking for a delicious way to enjoy summer strawberries?  This healthy salad is full of flavor and packed with vitamins and anti-oxidants.  Cubed rotiseri chicken also works well with this salad and can be used in place of the grilled chicken to speed up an already quick-to-prepare dinner.       

Ingredients
(Serves 4)

• 2 large boneless, skinless chicken breasts; grilled and cubed
• 1 bunch fresh spinach, rinsed and dried
• 1 pint strawberries, sliced
• 4 ounces crumbled feta cheese
• 4 ounces honey roasted pecans
• 1 tablespoons olive oil
• 3 tablespoons balsamic vinegar

Directions

Place the spinach into a salad bow.  Drizzle olive oil and balsamic vinegar over the spinach and toss until well mixed.  Scatter the strawberries, feta cheese, and honey roasted pecans over the spinach, then top with grilled chicken.  Can be served slightly warm or chilled.

Nutritional Information: Amount Per Serving
Calories: 250 | Total Fat: 13g | Protein: 19g
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Monday Meditation ~ Creation and Choice

You have created your fears. And you can choose to lay them to rest. You have created your dreams. And you can choose to bring them fully to life.

~ Ralph Marston

This week's meditation will help increase your own inner awareness.  Spend a few moments in a quiet, peaceful place and ask your inner voice, "How are the choices that I make manifesting in my life?"  Listen to whatever thoughts and sensations may come with a childlike curiosity and an open heart; breathing deeply without judgement.

And remember that it is OK if you don't like the answer you might be hearing.  This exercise is meant to increase awareness and sometimes that can be an uncomfortable thing to do.  But also know that once you are aware of how your choices are impacting your life, you can always make the choice to change them.

Live Healthy. Live Happy.
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Healthy Recipe of the Week ~ Sesame Pasta Chicken Salad

Sesame Pasta Chicken Salad

A refreshing light pasta salad with a delicious Asian flair. Great for a summer cookout or picnic. Tastes great right away, and even better if you can allow it to marinate for a while.

Ingredients

1/4 cup sesame seeds
1/2 (16 ounce) package rotini or bow tie pasta
1/2 cup Kraft Light Asian Toasted Sesame Reduced Fat Dressing
1/3 cup light soy sauce
1/2 teaspoon ground ginger
1/4 teaspoon ground black pepper
3 cups shredded, cooked chicken breast meat
2 cups lightly steamed veggies (just a few possibilities are broccoli, red peper, snow peas, carrots)
1/3 cup chopped fresh cilantro
1/3 cup chopped green onion

Directions

1. Heat a skillet over medium-high heat. Add sesame seeds, and cook stirring frequently until lightly toasted. Remove from heat; set aside.
2. Bring a large pot of lightly salted water to a boil. Add pasta, and cook for 8 to 10 minutes, or until al dente. Drain pasta, and rinse under cold water until cool. Transfer to a large bowl.
3. Combine dressing, soy sauce, ginger, and pepper. Mix well.
4. Pour sesame dressing over pasta and toss to coat evenly. Gently mix in chicken, veggies, cilantro, and green onions.
5. Sprinkle with toasted sesame seeds and garnish with a sprig of fresh cilantro just before serving.  

*Makes 4 servings.  Best if chilled for 1 hour before serving.

Nutritional Information: Amount Per Serving
Calories: 350 | Total Fat: 8g | Protein: 24g
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Monday Meditation ~ Meditation

"Meditation has taught me that even when I judge my life as a mess I can accept that and take steps to do something about it."

~Elisabeth Blaikie

Meditation is a tool that enables your body and mind to release stress.  Maintaining a regular meditation routine can have many benefits, including:

• Improved patience
• Greater tranquillity
• Improved concentration
• Less prone to depression, worry and anxiety
• Resolution of addictions to drugs, caffeine and alcohol
• Increased self confidence
• Increased understanding and self insight
• Improved memory
• Better communication with others
• Emotional stability
• Support for major life changes such as divorce, menopause, loss of a loved one

When your body is relaxed and free of tension, it is able to heals itself more efficiently. Some of the physical benefits associated with regular practice of meditation include:

• Improved sleep and reduced insomnia
• Reduced high blood pressure
• Increased energy
• Better pain management
• Reduced migraines and headaches
• Enhanced libido
• Better weight management

Visit FragrentHeart.com for more resources on meditation, free guided meditations, and advice on how to get started or deepen your existing meditation practice.

Live Healthy. Live Happy.

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Healthy Recipe of the Week ~ Spicy Lime Grilled Chicken

Spicy Lime Grilled Chicken

Looking for a great way to prepare grilled chicken breasts?  Try this flavorful and versatile marinade.  These are wonderful served over a bed of fresh greens, tossed with pasta and fresh veggies, or my favorite... stuffed in a tortilla with your favorite taco toppings. 

Ingredients

• 1 lime, juiced
• 1 (12 fluid ounce) can light colored beer
• 1 teaspoon honey
• 2 cloves garlic, minced
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon chili powder 
• black pepper to taste
• 4 skinless, boneless chicken breast halves

Directions

1. In a Ziploc bag, mix the lime juice, beer, honey, garlic, cilantro, chili powder and pepper until the honey dissolves. Add the chicken and marinate, refrigerated, for 30 minutes to 3 hours.
2. Preheat an outdoor grill for medium heat and lightly oil grate.
3. Remove chicken from marinade and shake off excess; discard remaining marinade. Grill chicken until tender and juices run clear, about 7 minutes per side.

Nutritional Information: Amount Per Serving
Calories: 182 | Total Fat: 2.9g | Cholesterol: 67mg
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Monday Meditation ~ Acceptance

“Acceptance allows change. Acceptance includes everything, even my judgments. It allows me to be okay now, even before I reach my goals.”

        - Mandy Evans

Self acceptance is being happy with who you are NOW.   It is an agreement with yourself to appreciate, validate, accept and support who you are at this very moment, even the parts you’d like to eventually change.

Typically, we judge ourselves unfavorably with the hope it will motivate us to change. It's as if we hope that if we feel bad enough about ourselves, we will suddenly be motivated to change. Unfortunately, this never works. All it does is sap the energy and forward momentum you might have used to make positive changes. And even worse, it can become a vicious, self-defeating cycle.

You don’t have to be unhappy with yourself to actively improve those things you’d like to change.  Instead, try accepting the parts of yourself you want to change.  Accept that they are part of who you are right now with the understanding that they do not have to be part of who you are going to be. 

 Live Healthy.  Live Happy.

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