Live Longer, Look Better

Roasted Brussels Sprouts with Grapes

2012-01-31T08:49:00.000-08:00

Straight from the oven at my holiday cooking class

Brussels sprouts are appearing in a lot of recipes lately. They've been around a long time, and I have to admit that I had never tried one until a couple of years ago. I can't say I was blown away by them, but this recipe changed everything! All I can say is,"Wow!" You have to make these as soon as possible.

Brussels sprouts are members of the cancer-fighting cruciferous family of vegetables. They are an excellent source of vitamin C, vitamin A and vitamin K, and contain manganese and fiber.

Ingredients:

3-4 cups brussels sprouts

2 cups red grapes

2 T fresh sage, chopped

olive oil

pepper

sea salt

Preheat oven to 450 degrees. Cut off Brussels sprouts stems, remove any dirty/outer leaves then quarter. Toss all ingredients together. Cover sheet pan with foil. Roast for 20-25 minutes until tender and carmelized, stirring halfway through.

2012-01-23T10:04:00.000-08:00

Get the Most Bang for Your Nutrition Buck

Cooking Class

Sunday, February 12

Due to an overwhelming response to the class on January 26 ,

I've added another date for this class.

At this power-packed class you will learn how to "get the most bang for your buck," when it comes to nutrition. If you are going to spend the money to eat healthy, then make sure you are making the right choices!

Join me on Sunday, February 12, 2012 from 6-9pm and learn how to plan, purchase and prepare delicious, healthy foods that are loaded with vital nutrients. The foods we prepare will be devoid of wheat, grains, refined sugars, and "bad" fats. Unlike many healthy recipes, these meals taste great and will leave you feeling satiated. When you consume nutrient dense foods, you will not only get more for your money ... you'll also reduce cravings and enjoy a more balanced energy level.

By attending this class you will learn:

Basic nutrition principles

The proper ingredients to have on hand at all times

How to decifer food labels

The foods that are loaded with vitamins, minerals, antioxidants and omega-3's

The proper combination of foods that will turn your body into a fat-burning machine

Breakfast, lunch and dinner recipes

Each participant will receive a notebook with healthy recipes and nutrition information.The class will take place at Ferguson Enterprises showroom kitchen, 160 Spring Street. The cost per person is $65 and is limited to 15 people. You can register by emailing me at lisalineberg@gmail.com.

Prosciutto Wrapped Mini Frittata Muffins

2012-01-16T07:00:00.000-08:00

Here's an amazing recipe that we made at my last cooking/nutrition class. These little muffins pack a nutritional punch with eggs, coconut oil and spinach just to name a few ingredients. It's all wrapped up in proscuitto which, in my opinion, makes anything taste better!

This recipe makes 12 muffins. If mushrooms aren't your fancy, you can substitute another vegetable such as bell peppers.

Ingredients:

4 T fat (butter or coconut oil)

1/2 medium onion, chopped

3 cloves minced garlic

1/2 lb mushrooms, thinly sliced

1-2 cups fresh spinach (or you can use frozen)

8 eggs

1/4 cup whole fat Greek yogurt, coconut milk or heavy cream

2 T coconut flour

1 cup cherry tomatoes

5 oz proscuitto (you can also use ham)

Preheat oven to 350 degrees. Saute' onion and garlic over medium heat in 1-2 T fat. Add in mushrooms and saute' a few more minutes. Remove from pan and transfer to a plate to cool. Meanwhile add the spinach to the pan and saute' until wilted.

Beat eggs with yogurt, milk, or cream and flour. Add veggies into the egg mixture.

Brush muffin tins with remaining coconut oil, melted. Make sure to brush bottom and sides. Line each tin with proscuitto, covering bottom and sides completely. Spoon in batter and top with cherry tomatoes. Bake approximately 20 minutes, turning tray at halfway point.

Cooking Class Jan. 26

2012-01-08T11:32:00.000-08:00

Get the Most Bang for Your Nutrition Buck

Cooking Class

Thursday, Jan. 26., 2012

At this power-packed class you will learn how to "get the most bang for your buck," when it comes to nutrition. If you are going to spend the money to eat healthy, then make sure you are making the right choices!

Join me on Thursday, January 26, 2012 from 6-9pm and learn how to plan, purchase and prepare delicious, healthy foods that are loaded with vital nutrients. The foods we prepare will be devoid of wheat, grains, refined sugars, and "bad" fats. Unlike many healthy recipes, these meals taste great and will leave you feeling satiated. When you consume nutrient dense foods, you will not only get more for your money ... you'll also reduce cravings and enjoy a more balanced energy level.

By attending this class you will learn:

Basic nutrition principles

The proper ingredients to have on hand at all times

How to decifer food labels

The foods that are loaded with vitamins, minerals, antioxidants and omega-3's

The proper combination of foods that will turn your body into a fat-burning machine

Breakfast, lunch and dinner recipes

Each participant will receive a notebook with healthy recipes and nutrition information.

The class will take place at Ferguson Enterprises showroom kitchen, 160 Spring Street. The cost per person is $65 and is limited to 15 people. You can register by emailing me at lisalineberg@gmail.com.

Ginger Spiced Cookies

2011-12-10T12:55:00.000-08:00

Here's a holiday cookie that won't leave you in a sugar coma. Grain-free, dairy-free and refined sugar-free! How can you beat that? Of course most of you are asking the question," Can these cookies even taste good?" The answer is a resounding,"Yes!" We made these delicious discs at my Healthy Holiday Cooking and Beyond class last week. Everyone agreed they were tasty!

Ingredients:

3 cups blanched almond flour

1/2 cup molasses

1/4 cup pure maple syrup

3 T palm shortening

1 T coconut milk

1/2 tsp cinnamon

1/2 tsp ground ginger

1/2 tsp ground cloves

1/2 tsp ground nutmeg

1/2 tsp salt

1/2 tsp baking soda

Preheat oven to 350 degrees. In a sauce pan, heat molasses to a boil. Reduce heat to low and add maple syrup, palm shortening, and coconut mil. Stir ingredients until combined and remove from heat.

In a bowl, combine all dry ingredients. Mix wet and dry ingredients together until fully blended.

Drop spoonfuls (silverware teaspoon) of batter onto a parchment lined cookie sheet. Bake for 10-12 minutes. Yields approximately 3 dozen cookies.

Nutritional Breakdown per cookie: Calories - 82, Carbs - 6.8g, Sugar - 4g, Fat - 5.6g

Are You Trying to Out-Work a Bad Diet?

2011-11-22T06:29:00.000-08:00

Have you ever heard the saying," You can't outwork a bad
diet."? It's true! (although I got by with it a lot in my late teens and 20's!) Don't you just loathe those people who can eat whatever they want, not gain an ounce and still look lean? Trust me when I say those people are definitely the minority.
When I became interested in nutrition my eyes were opened up to the amazing benefits of a healthy diet - not just on the scale, but also with respect to energy, mood, sleep and overall well-being. I can't tell you the last time I've had an afternoon lull and wanted to take a nap!

Most people think starting an exercise program is a magic pill. They declare," I'm going to workout five days a week." The problem comes when they are consistent with their program and really don't notice a whole lot of difference. Yes, they are getting in better shape. They can most likely run faster, lift more, and the like (which is great!) but they will begin to get discouraged when the scale doesn't move and their clothes don't fit differently. So what's the solution?

Let's digress and do some math for a moment. Let's say you decide to exercise 5 days a week (because 7 days a week is unrealistic, who has that kind of time, and yes, you do need a rest day!). You only have to make that choice 5 times per week. You throw on your workout clothes and go for a walk, go the gym, pop in a video, etc. On the nutrition side, let's assume you eat 3 meals per day with a mini-meal or snack added in several days a week too. The total times per week you have to CHOOSE what to eat is 25! Five times more than the amount you have to exercise! So is nutrition five times more important than exercise? Let's put it a different way.

To get the results you desire, success is
80% nutrition and 20% exercise.

I know this statement is not what you want to hear, but it is absolutely, 100% true. If you have made the commitment to exercise and are not seeing the results you want, it's time to analyze your food. It's also time to ask yourself some questions:

What are my goals ? Be as specific as possible.
Why do I want to change? (get more energy, sleep better, improve blood work.
Am I willing to cook more often?
Are my daily vices ( chocolate, cereal, fast food, etc) really worth how they make me feel?
Am I using food as a substitute for something else and/or is it filling a void in my life?

Answering these questions is a crucial part of moving toward success. It will help you assess your readiness to change and empower you when faced with those 25 meals per week.

Confused on how to eat healthy? Here's a great place to start. In his book The Primal Blueprint Mark Sisson developed the primal food pyramid, which is vastly different from the USDA food pyramid. The USDA food pyramid is definitely NOT the blueprint for good health, but that's a whole other post! You can also check out his blog , Marks Daily Apple, for a wealth of information including recipes, research, and success stories.

Made to Crave

2011-11-15T04:45:00.000-08:00

I have to share with you an amazing book I recently finished. It's called "Made to Crave" by Lysa Terkeurst of Proverbs 31 ministries. I literally devoured it in 3 days!

Lysa shares her lifelong struggle with food and how diets never work. I'm sure this resonates with a lot of you. Her revelation came when she finally decided to look for her "WHY" - Why did she want to lose weight and why was she always battling with it? What a great question!

Lysa realized that just wanting to fit into a pair of skinny jeans was not a good enough reason to keep her motivated or for her to maintain her weight loss.

I've worked with many people over the years who have met lofty goals, only to see themselves slide right back into their old habits. Why does this happen? Maybe they were trying to fit into their wedding dress, or look good for their class reunion, or prepare for an upcoming race, or lose weight they had gained while they were pregnant. Numerous reasons abound for making a change (either losing weight, getting in shape). The problem comes after the event and you find yourself saying,"What now?" The satisfaction you feel from reaching the goal fades and the old habits creep back in. Sound familiar?

When Lysa decides she is ready to tackle her weight and health once and for all, she realizes she must find the "why" and the "want" in this battle. Here is an excerpt:

The book you hold in your hands could be the missing companion you've needed with every healthy eating plan you tried and cried over. I believe it will help you find your "want to." In addition to helping you find the desire to conquer your unhealthy cravings, it also holds the key to something very significant for most of us women - spiritual malnutrition. We feel overweight physically but underweight spiritually. Tying these two thing together is the first step on one of the most significant journeys you'll ever take with God.

You see, being healthy and/or losing weight is not just about looking good in the mirror (but is a great benefit!). It's feeling your absolute best so that you can do the things you were called to do. It will make you a better mother, father, partner, friend, employee, sister, daughter, son. You'll have less lethargy so you can play with your kids, clean your house, and stay alert at your desk. You'll have more mental clarity to plan your day, focus on your client, listen to your spouse,and help your child with their homework. The benefits are too numerous to list and go way beyond fitting into that size 6!

So how can we shift our focus? Lysa describes it as "Tying our happy to the wrong things"

Tying my happy to the wrong things is partially what caused my weight gain in the first place. There were too many experiences I enjoyed primarily because of the food that was attached to them. The movies were tied to popcorn. A birthday party was tied to cake. A ballgame was tied to a hot dog. School parties were tied to cookies. A morning meeting was tied to gourmet coffee. Getting gas was tied to snack crackers and a soda. Watching TV was tied to chips. A summer outing was tied to ice cream. A winter outing was tied to hot chocolate.

Tying my happy to food, skinny jeans, or anything else sets me up for failure.

If any of this resonates with you and your struggles, I encourage you to get this book. Lysa opens herself up and exposes her struggles with raw honesty - the kind of honesty we need to have with ourselves to really have lifelong, impacting change.

Healthy Holiday Cooking and Beyond

2011-11-08T07:57:00.000-08:00

Thanksgiving Dinner. Christmas Parties. New Years Celebration. Do all these events conjure up pictures of food? Or should I say, unhealthy food?! Do you let caution go to the wind from Thanksgiving to New Year's and then worry about it January 1?

It's time to take a deep breath and calm down. If you are feeling overwhelmed by the upcoming holidays one of the solutions is coming your way. I will be helping you navigate through the food maze by sharing nutrition information and healthy holiday recipes. We will cook them together and then taste their deliciousness. You will also go home with leftovers, some amazing spice rub, a book full of recipes, and a wealth of nutrition knowledge - gifts to last you much longer than the holidays!

Johnny Tugwell at Ferguson Enterprises has been gracious enough to "loan" one of his beautiful kitchens for the evening. Here's the details:

Date: Tuesday, December 6

Time: 6pm

Place: Ferguson's - 160 Smith Street

Class size is limited to 15 participants. Reserve your space by emailing me at lisalineberg@gmail.com Cost for the class is $65. I can't wait to see you there!

"Exercise" Your Brain!

2011-11-02T06:05:00.000-07:00

Do you ever feel like your brain is on "overload"? After a good workout I always find that my brain is swirling with ideas like it just woke up! Is this a coincidence? Absolutely not!

In addition to a plate of omega-3's, our brains thrive on a serving of exercise. Research shows that exercise has a direct benefit to the brain which results in improved cognitive performance, a decrease in depression and improved tolerance to stress.
Now, most of us know this as adults, but what about our kids? Numerous studies support the same results with our children, yet our schools have decreased the amount of physical education and recess.

My son's first grade teacher ( pictured above on Halloween) loves to exercise. She knows how it benefits her students so she has a creative way of "sneaking" in more physical activity with her class. Her supply list that she sends home includes 2 cans of food that we send in at the beginning of the year. Nope, it's not for donating to a food bank. These little ones use the cans for hand weights! Before lunch, most days of the week you will find Mrs. Hoy's first grade class up out of their chairs, "weights" in hand, doing all kinds of steps and moves. They follow along with an exercise video and get moving!

So, what are you doing for yourself and your family to "exercise" your brains? It doesn't have to be structured and planned. In fact, unplanned, unstructured, free play is the best kind of exercise!

Terrific 10 Rub

2011-10-27T05:38:00.000-07:00

This rub is amazing! I found it in a magazine a while back, looked at the ingredients and knew it was going to be a hit. Brown sugar is one of the ingredients, which is not paleo or primal, but the amount is minimal and totally worth it! Once you throw it all together you will have enough rub to last you for a few months.
I used it this week on a pork shoulder roast that I got from Monroe Farm Market. If you live in Charleston you need to get you some MFM meat! They deliver to Charleston every other week (in the summer it's every week). You will be supporting local farmers who raise their animals with love and care. You owe it to yourself and your family to eat the highest quality meat possible. The biggest hesitation from people when we talk about high quality meat is the price. My response is always," spend it at grocery store now or at the hospital later." Why would you want to eat beef that's from a cow who's eaten corn and soy? Grass-fed beef is higher in omega-3 fatty acids, vitamin E, beta carotene and CLA. Read more about the numerous health benefits of grass fed beef here.

Ok, back to the rub. Score the meat and apply a generous amount of the rub all over. Let that rub soak in for at least 24 hours. For the roast I heated some coconut oil over medium high heat and seared the roast on both sides. Then I turned the heat down to medium low, added a little water, covered it and let it cook the rest of the way through, turning occasionally. You can also put the roast in the oven after you have seared it. Add some water to the drippings in the pan so you can scrape them off the pan and put on top of the roast when it goes into the oven. Use a meat thermometer

to determine when it's done. All that's left to do is enjoy a plateful of deliciousness!

Terrific 10 Rub

2 1/2 T paprika

2 1/2 tsp ground black pepper

7 T light brown sugar

2 1/2 T kosher salt

1 1/4 tsp celery salt

2 1/2 tsp garlic powder

5 tsp dry mustard

5 tsp ground cumin

5 tsp chili powder

1 1/4 tsp cayenne pepper

Combine all ingredients, making sure brown sugar is evenly distributed. Store in an airtight container for up to 6 months. Makes approximately 1 1/2 cups.

It's a Blog Revival!

2011-10-23T05:46:00.000-07:00

Wow! I can't believe that over a year has gone by without a post. Is that really possible? It's amazing how time flies by without us even realizing it. When I looked at the date of my last post I realized what happened - a full time J-O-B! Last summer a new position became available at the wellness company where I work and I felt called to take it. Somehow I forgot how much I dislike managing people and putting in long hours. Needless to say after 6 months in that position I threw in the towel. My job was controlling me, I was in a bad mood all of the time, my husband and children did not want to be around me, and I was trying to get away from myself too!

Long story short, it's taken a while to realize that I want to get back to doing what I love, which is helping people get the most out of their lives by eating right, exercising and practicing good health in other areas.

With that said, the first step in the process is reviving this blog. I promise to reach out to you several times a week so get ready!

Here's an easy recipe to start us off ......

Crustless Quiche

Ingredients:

6 eggs (farm fresh or organic)
1 1/2 cups coconut milk or organic heavy cream (I used some of each)
1 T melted pasture butter
1/4 tsp nutmeg
1/4 tsp pepper
1/4 tsp salt
1/4 - 1/2 cup grated cheese (optional)
Veggie of your choice - I used spinach and sauteed it for a few minute in olive oil
You can also add meat too - bacon, sausage, ham - if you'd like

Preheat oven to 425 degrees. Butter a 10 inch round or 13X9 in square baking dish. Whisk together eggs, coconut milk/cream, butter, nutmeg, salt and pepper. Stir in veggies and cheese (if using). Pour into baking dish and bake 20 minutes until set in the middle. Yield: 6 servings.

This quiche will keep for several days in the fridge. Just reheat and enjoy!

My Ten Percent

2010-06-14T19:47:00.000-07:00

I love eating healthy, nutritious, fresh food. But let's face it - some of the BAD stuff tastes sooo GOOD!!! My mantra is to follow the 90/10 rule, meaning 90% of the time I eat clean and the other 10% I don't. Today's focus is on the 10%, and to that point here is my list of foods that I would eat ALL the time if I could!!!

#10 - white bread
#9 - cinnamon toast
#8 - golden grahams cereal (or most other sugary cereals!)
#7 - hot tamales
#6 - chocolate covered raisins
#5 - miniature reese's
#4 - salt and vinegar potato chips
#3 - bagels and cream cheese
#2 - granola (no - it is not healthy!)

And the #1 crappy food I would eat all the time if I could IS - Pop Tarts: any flavor, any kind, frosted or unfrosted

So what foods are in your 10%? I would love to hear!

Mom's Favorite

2010-06-02T16:44:00.000-07:00

I come from a fairly large family. I have four older sisters, and we all happen to live in the same town, along with my mother. Although no REAL competition exists among the siblings we all tend to vie for the "favorite daughter" spot in a joking kind of way. For example, when any one of us opens a card from our mother we read it out loud and interject our own words like,"you have brought more joy into my life than any of my other daughters." Or we might add embellishments such as,"I love you more than all the other girls combined."

But wait ... this is a nutrition blog. What does this have to do with nutrition?

My mother has Celiac Disease, which means she is allergic to gluten. Lately, at family gatherings, one of us has been bringing a gluten-free dessert. This is done, of course, to lay claim to the mythical "favorite daughter" crown. So for Memorial Day I decided to try a recipe from Mark Sisson's Primal Blueprint Cookbook. Since all his recipes are gluten free, I was bound to come out on top. The recipe was for walnut meal brownies and they were divine!

Ingredients:

1 3/4 cup walnut meal (purchased or ground in a food processor

3/4 cup cocoa powder

1 1/2 tsp baking powder

1 1/2 tsp baking soda

1/2 tsp sea salt

2 large eggs

1 cup coconut milk (room temperature)

1/2 cup honey or maple syrup (I used syrup)

2 tsp vanilla extract
1/3 cup extra virgin coconut oil (gently melted)
1/4 cup chopped walnuts for topping (optional)

butter for greasing pan

Instructions:

Preheat oven to 350 degrees. Butter a 13x9x2 inch baking pan.
In a medium bowl, mix together dry ingredients until well blended. Set aside.
In a small bowl, whisk eggs for one minute, then add coconut milk, honey or maple syrup and whisk again. Add melted coconut oil and whisk until wet ingredients are completely blended.
Add wet mixture to dry ingredients and whisk well; be sure to scrape sides and bowl bottom so no pockets of dry ingredients remain. Batter will be thinner consistency than conventional brownies. Pour batter into prepared pan.
If desired, sprinkle chopped walnuts on top of batter. Bake 35-40 minutes on center rack. Cool completely before cutting.

The verdict? Everyone loved them (even some of the kids). My mom declared these brownies the best dessert she had ever eaten. Well, not really, but don't tell my sisters!!

How Low Can You Go?

2010-05-19T04:47:00.000-07:00

Ah, the quest for low cholesterol. It seems like everyone who wants to improve their health thinks lowering their cholesterol will prevent them from getting heart disease or having a heart attack. Never mind the fact that they have excess body fat, eat over 300 carbohydrates from whole grains and sugars everyday, consume massive amounts of trans fats and so-called healthy vegetable oils, and are sedentary.

Now I am not saying it is healthy to have high cholesterol, but it is important to know the vital functions of cholesterol.

Cholesterol is vital to our bodies

Cholesterol is found in every cell of the human body
Cholesterol is especially abundant in the membranes of the cells, where it helps maintain the integrity of these membranes.
It plays a role in facilitating cell signaling - meaning the ability of your cells to communicate with each other so you function as a human, rather than a pile of cells
Without cholesterol, cell membranes would be too fluid, not firm enough. In other words, it keeps the membrane from turning to mush
Cholesterol is abundant in the tissue of the brain and nervous system. Myelin, which covers nerve axons to help conduct the electrical impulses that make movement, sensation, thinking, learning, and remembering possible, is over one-fifth cholesterol by weight.
Even though the brain only makes up 2% of the body's weight, it contains 25% of its cholesterol.
One of cholesterol's many functions in the body is to act as a precursor to vitamin D
We need cholesterol to make bile, which we need to digest our fat. If we don’t digest fat properly, we don’t get the nutrients we need from it.
Cholesterol is the precursor to a hormone called pregnenolone, which has important functions itself, but is also the precursor to all other steroid hormones. Pregnenolone is converted to progesterone, a sex hormone, which in turn is converted into cortisol, which regulates inflammation and blood sugar.

Low cholesterol may be the cause behind depression, anxiety, violence and even suicide. In the British Medical Journal published in September of 1996, a French study looked at over 6,000 men. The study revealed that men with low cholesterol were three times more likely to commit suicide.
Just one of the many studies linking low cholesterol to deep depression came from Finland's National Public Health Institute, where a study of almost 30,000 people showed men with lower cholesterol readings were the most likely to suffer from crippling depression.

Unfortunately, most of the medical community still wants you to get your cholesterol as low as you can, because they are influenced by the pharmaceutical companies. In my next post I will talk about the research on cholesterol and it's role (or absence of) in heart disease.

Go Green!

2010-05-11T04:04:00.000-07:00

No, I am not on a mission to save the earth, although I'm in total support of the cause. Nor do I all of sudden have a deep love for Marshall (but I will cheer them on when they are not playing the Mounties!) I'm talking about the delicious avocado.

Besides their tastiness, avocados are full of monounsaturated fats. Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid.

The best way to tell if an avocado is ready for immediate use is to gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will be firm yet will yield to gentle pressure. Add this fruit to salad or slice and eat as a side to most dishes.

One of my favorite foods is guacamole. When most people think of guacamole they only associate it with tortilla chips, but why ruin this nutrition powerhouse with grains and unhealthy oils? Think outside the box. My husband and I enjoy guacamole on hamburgers and turkey burgers (sans bun of course). Take some romaine lettuce leaves, add a generous spread of guacomole, insert burger, wrap and enjoy. Chicken breast or deli meat would also fit nicely in this wrap. Don't have time to make our own guacamole? No problem. The produce section of the grocery store now carries several brands of guacamole made with all fresh ingredients. Wal-mart (yes, you heard me correctly) carries Dancing Iguana Guacamole. The ingredient list consists of avocado, jalapeno puree, dehydrated onion, lime juice, salt, and granulated garlic.

Don't be fooled by the imitation guacamole spreads that are found in the dairy section. You won't even find avocado listed in the ingredients - so beware of the impersonators!

Citrus Garlic Chicken

2010-04-26T06:08:00.000-07:00

Simple, flavorful ingredients comprise this easy and delicious chicken recipe. I found the original recipe in the The Paleo Diet by Dr. Loren Cordain and modified it to my liking. Don't be scared to veer from recipes and make them your own.

My love for rosemary runs deep so you will find this magnificent herb in a lot of my recipes. I happened to be out of all fresh herbs so I used dry this time. Just check the bottle for the conversion from fresh to dry.

2 T fresh lemon juice (1 lemon)
1T fresh orange juice (1/2 orange)
Tsp finely chopped thyme
Tsp finely chopped fresh sage or 1/2tsp dried
Ground black pepper
1 sprig chopped rosemary
2 cloves garlic
1-2T olive oil (for marinade)
2 -3 boneless chicken breasts, halved (or just buy the thin-sliced breasts)
1T olive oil (for sauteing)

Put all marinade ingredients in a bowl. Add chicken breasts and marinate for a minimum of 2 hours but preferably overnight. Heat 1T olive oil in a pan over medium heat. Add chicken breasts (including marinade) and sauté for approximately 6 minutes per side or until chicken

is no longer pink. Easily consumed by all ages!

Brain-Healthy Nutrition (Part Two)

2010-03-24T04:44:00.000-07:00

In my last post I introduced five components of brain-healthy nutrition. I explained the first four. Now, here's the fifth component: heart health.

How is heart health related to brain health?

Numerous studies have shown a direct relationship between coronary heart disease, high cholesterol and cognitive decline. One landmark study in California by Dr. Rachel Whitmer evaluated nearly 9,000 people (age 40-44), examining total cholesterol, diabetes, smoking and hypertension. The study revealed that having one of these cardiovascular risk factors at midlife bumped up the chance of getting Alzheimer's between 20 and 40 percent. People with all four (high cholesterol, diabetes, smoking and hypertension) were more than twice as likely to get Alzheimer's as those who had none of the risk factors.

Mainstream Americans associate a high intake of fiber with heart health. But from what foods are they getting their fiber? Mostly from cereals, breads and whole grains. The food marketers of these products do an excellent job of promoting them as "heart-healthy." Unfortunately, we don't see the blueberry growers touting their product as heart healthy. Think about this: a cup of blueberries (or blackberries and raspberries) contains 5g of fiber, 80 calories, along with powerful antioxidants. Compare that to the breakfast cereal you are eating to increase your fiber intake. One serving (3/4 cup) of Honey-Nut Cheerios, which they claim helps lower cholesterol, contains 2g of fiber and 110 calories. And seriously, do most people measure out 3/4 cup? Raisin Bran Extra (one cup) contains 7g fiber... but packs 190 calories and 44 grams of carbohydrates! Couple that with 1/2 cup milk and you'll be getting 56g carbohydrates, 240 calories and about 10g protein.

Try these tasty, nutritious alternatives for a heart-healthy, brain-healthy breakfast:

Two-Egg Omelet - 2 eggs with 1 oz meat (bacon, turkey, ham), and spinach. On the side, serve with 1 cup fresh berries, 1 oz avocado

Brain Shake - in blender combine 1 scoop vanilla whey protein powder, 1 cup berries, 1 Tablespoon almond butter (just like peanut butter but extra-delicious!), 1 T cocoa powder, 8 oz water and 6 ice cubes. Blend for approx. 1 minute, or until creamy smooth.

Either of the breakfast options above contains all the components of brain-healthy nutrition: constant protein to carbohydrate balance, good fats, antioxidants and fiber.

The nutritional components of brain health all contribute to a healthy heart. So take heart in the fact that as you are keeping your blood sugar regulated and consuming antioxidants and healthy fats, you are also protecting your heart.

Brain-Healthy Nutrition (Part One)

2010-03-15T16:28:00.000-07:00

I had the honor this week of being the inaugural guest on a new local TV show called "Women's Perspective," hosted by Jane Marks and Laurel Kirksey of the WV Alzheimer's Association. Local readers can view this program on Tuesday nights during the month of April. (Check your channel guide for specific times.) The focus of this first show is on brain-healthy foods. As one who lost her father to early-onset Alzheimer's Disease (he showed symptoms as early as age 50), this topic is especially important to me. Here are the five areas I discussed:

1. Keep blood sugar stabilized - The brain needs a steady supply of glucose to make ATP, its energy chemical. Without adequate ATP, the brain has an energy drain, and its function decreases. The best way to accomplish this is to control your insulin levels.

Consider how you feel about an hour after eating pasta, bread or sugar. You are sleepy, your thinking is fuzzy and you have difficulty concentrating. Your glucose is driven down so low that brain function is compromised. It searches for glucose to make ATP so it can energize itself and guess what? You seek out more carbohydrates (sugar) because your brain is telling you to bring in more glucose - NOW! You head to the vending machine and grab a candy bar and a coke, get a temporary fix and the cycle starts all over again. Instead of having steady amounts of glucose for your brain, you give it peaks and valleys. So how do you keep glucose stabilized?

Maintain a constant protein to carbohydrate balance every time you eat.

2. Eat plenty of protein. Protein is used to make hemoglobin in our red blood cells so they can carry oxygen to all parts of the body, including the brain. Unlike carbohydrates, protein doesn't give you the insulin "spike". Consequently, when you combine protein with carbohydrates your glucose levels are more constant - think chicken and wild rice.

Protein is broken down into amino acids, which make up our brain's chemical messengers called neurotransmitters. One of the amino acids, tyrosine, prompts our brain to manufacture norepinephrine and dopamine, which promote alertness and activity.

3. Eat good fats. Omega-3 fatty acids are important to the development and maintenance of the brain and spinal cord. Twenty percent of the omega-3 in the brain is docosahexaenoic acid or DHA, which is concentrated in the nerve synapses (connections between brain cells), making it a vital player in brain cell communications. Another omega-3, eicosapentaenoic acid, EPA, is necessary for improved blood flow and decreased inflammation. Where can you obtain these important fats? Eggs, fatty fish (like salmon or mackerel), poultry, and fish oil supplements. Another vital fat in brain function is monounsaturated fat. Its function is to slow the rate at which carbohydrates enter your bloodstream (i.e., it helps to control blood sugar levels). Additionally it causes the release of cholecystokinin, another hormone that tells your brain to stop eating. Enjoy these fats that are found in olive oil, avocados and almonds.

4. Antioxidants. Think of antioxidants as your own personal secret service. These nutritional bodyguards jump in front of free radicals to reduce damage to your cells (also called oxidative stress). Researchers in the Chicago Health and Aging Project found that consuming three servings of vegetables per day had a statistically significant impact on reducing the risk of Alzheimer's Disease. They also concluded that regular and significant consumption (2-4 servings) of leafy green, yellow or crucifereous vegetables had protective benefits on age-related cognitive change. Some of the brain healthy fruits and vegetables include: spinach, broccoli, onions, kale, collard greens, blueberries, blackberries, cherries, red grapes.

That's quite a bit to digest all at once. I'll leave it at that for now. Check back in a couple days and I'll share my advice and tips on Heart Health (the fifth and final topic) in Part Two of this article.

How Important to You is Better Nutrition?

2010-03-09T05:06:00.000-08:00

If you had to rate your level of commitment to healthy eating, on a scale of 1 to 100, what would it be?

Sure, we all say we want to eat better... but what are we willing to do? Let's look at an example from my life that occurred this past weekend. My husband, kids, and I traveled to my in-laws for the weekend. Usually when we go, I loosen the nutrition reigns and don't stress about it. For the most part my husband and I stay on course, always work out at a local gym, and will allow ourselves some old favorites like pizza and some snack foods in the car.

On this particular trip, I ate "clean" with the exception of pizza on Saturday night. The ride home on Sunday, however, proved to be a recipe for disaster. In a word, Sunday was a carb-fest. And the problem with the occasional carb-fest is that it sparks that "need" for more sugar and carbohydrates. The cycle ensues: eat crappy carbs, get the high, crash, eat more crappy carbs, get the high.... You get the idea.

By the time we arrived home I was literally sick to my stomach! In the old days I would have vegged on the couch the rest of the evening and not planned my families' nutrition for the week ahead.

This time, instead, I snapped myself back to reality and got moving. I made the grocery list and headed out. I chose not to do the little $40 run to get us through Monday; rather, I bit the bullet and bought all the groceries for the week, making sure we were stocked with loads of protein, fruits and veggies.

The next morning, my work was still not complete. As I got the kids ready for school and preschool and myself ready for work, I fixed a few things for that evening and the following day. Roasted chicken went in the oven, and I cooked turkey burgers for my husband to take to work for lunch. As for me, I opted to fast. When my carb-fest ended Sunday evening at seven o'clock, I decided to give my digestive system a rest. I didn't eat again until Monday night dinner. By that evening I felt much better. All was right in my world again. Ahhh!

The lesson here lies in the fact that I was faced with a choice. We all have to make choices frequently, don't we? I could have taken the easy, lazy way out and not planned for the week ahead. Not only would my body and mind have suffered--so would my wallet. I would have set myself and my family up to be less than optimized for the week. Lacking quality, nutritious foods in the pantry and fridge, we would have needed to eat out. Instead, since my family's nutrition ranks so highly on my importance scale, I chose to take the better path and our kitchen is stocked with nutritious foods to keep our brains and bodies thriving.

What do you do when you fall off the nutrition wagon? Do you continue down that unhealthy path--or do you shake yourself out of it and get right back on track? As Barry Sears, author of The Zone says," You are only one meal away from getting back into the zone."

So back to my question: at what number would you rank your nutrition? On a 1 - 100 scale, post your commitment-level ranking in a comment. I'd love to hear from you!

Nutrition and Healthy Cooking in the Real World

2010-01-25T09:07:00.000-08:00

Are you confused about nutrition? Do you have a pretty good idea of what is healthy but don't know how to cook nutrition foods that are tasty? Does healthy food to you mean bland baked chicken and salads?
Let me help you!!!

Join me on Tuesday, February 2 from 6-9pm and learn how to cook delicious, healthy foods that give you the proper balance of protein, good fats, and favorable carbohydrates. As a mother of two who also works 30 hours per week I know how challenging it can be to cook for your family. It is very tiring at the end of a workday to muster up the energy to prepare a meal, let alone a nutritious one! Preparation and planning are the key to being successful.
The food we will prepare will be devoid of wheat, grains, refined sugars, and "bad" fats.

By attending this class you will learn:

Basic nutrition principles
The proper ingredients to have on hand at all times
How to decifer food labels
Time-saving tips
Basic kitchen skills
How to make several healthy dishes for breakfast, lunch and dinner

Each participant will receive a notebook with healthy recipes and nutrition information. I will also award one participant with a copy of "The Primal Blueprint" by Mark Sisson.

The class will take place at Ferguson Enterprises showroom kithcen, 160 Spring Street. The cost per person is $65 and is limited to 15 people. You can register by emailing me at lisalineberg@suddenlink.net.

Good Choice or Bad Choice?

2009-04-06T19:40:00.000-07:00

My husband was in a restaurant the other day and overheard an interesting conversation. A man walked in for his usual afternoon coffee and announced to the cashier that he was trading in his afternoon Tall Dark Roast for a bottle of Cranberry Juice. He explained that he was trying to be healthier.

What do you think: good choice ... or bad choice?

Let's look at what happens to your body when you drink "juice" alone. It doesn't matter if it is 100% juice or a juice "cocktail". Both are 100% sugar (fructose or the white stuff), and when consumed alone skyrocket your blood sugar so you get the "sugar high". In addition to this high, your body then starts a chain reaction of all sorts of bad processes including excess insulin, which makes you fat, accelerates heart disease, and shortens your life span. After the "high" is over, your blood sugar drops quickly and 1 hour later guess what happens? You're hungry again!! Now you reach for another high sugar snack to lift you up, and the same reaction starts all over again.

If this man is trying to eat healthy, more nutritious foods what would he eat for an afternoon "pick-me-up" snack? He needs to eat a balance of protein, carbohydrates and fat. Instead, he could choose one of several healthy, tasty alternatives: (one from each category)

2 oz. cheese (protein) OR 1/2 c cottage cheese (protein)
1 small apple (carbohydrate) OR 1/2 c berries (carbohydrate)
1 tsp peanut butter (fat) OR 1/2 serving peanuts (fat)

Get the idea? This combination snack will keep blood sugar levels constant, give you an energy boost and keep you from crashing. Give it a try!

What Inspires You?

2009-02-25T10:55:00.000-08:00

Inspiration

Where does it come from?

I just finishing watching an episode of the Biggest Loser and I am in awe of the contestants on this show. If you've never watched it before, this show starts with ten duos. The teams of 2 are either best friends, sisters, mother and daughter, husband and wife - connected in some way. The contestants are morbidly obese by definition, and have struggled with their weight most of their lives. They come to the Biggest Loser "ranch" and work with trainers to lose weight, get in shape, but, most importantly gain their "life".

Brutal is the word to describe the workouts that their trainers, Bob and Jillian, put them through each week. This week's episode found the competitors participating in a challenge where basically they were doing burpees in the mud. The first one to 100 won the prize. Have you ever done a burpee? (My junior high cheerleading coach used to call them squat thrusts.) Now imagine being 100 pounds overweight, squatting down, shooting your legs behind you, bringing them back in, then jumping up and hitting a target - IN THE MUD!!! Now repeat this exercise 100 times! Not one contestant quit. Are you inspired yet?

2 days later the contestants competed in a 24 hour bike challenge. They divided themselves into 2 teams of 6 and took turns biking. The team that logged the most miles won. At the 15 hour mark some of the competitors wanted to call a truce and stop the contest, but they all agreed that "quitting" was not an option - that quitting was the reason they were at the ranch to begin with. So they finished - even though they were exhausted, sore and hungry. Inspiring?

Sometimes when I am doing a crazy workout that is pushing me so hard I want to quit, I think of the Biggest Loser contestants and how they do not give up and push themselves through the pain. That, my friend, inspires me to keep going. It might sound silly and simple, but it works for me.

What truly inspires you?

Is it the example set by others?

Is it a picture in your mind of how you see yourself?

Maybe for you it's a quote that really hits home.

The next time you find yourself struggling,

reach for that inspiration, grab it and GO!

Preparation is the Key

2009-02-04T10:02:00.000-08:00

If I can offer 2 words to my clients regarding

exercise or diet it would be

PLANNING and PREPARATION

What do I mean by this? Let's look at diet first.

Let's say you have an extremely busy day in front of you - taking kids to school, going to work, meetings during the day, evening activities. It is imperative to look ahead to your meals and not let them happen by "accident". No time for breakfast? Fix a protein shake in the blender and take it in the car with you, or buy pre-mixed shakes to have on hand. That way you can literally "grab and go". Pre-mixed shakes are also great to have on hand at work and in the car. My favorites are Muscle Milk and Myoplex (both available in regular and lite). Just make sure whatever shake you choose has an equal or higher amount of protein than carbohydrates. The protein will help keep you full for a longer period of time.

Overplan I tell all my cleints to keep their desk drawer and refrigerator at work stocked with healthy foods. If you have to run from meeting to meeting then you can always grab a piece of string cheese, a handful of nuts, or a protein bar to get you through. Remember if you go longer than 3-4 hours without eating your blood sugar will drop and your metabolism will slow down. The result: increased fat storage!!!

Planning exercise

Just like planning your food, you need to plan your exercise. What days and times are you going to workout? Again, the less you leave to chance the more likely you will be to follow through. Always keep a set of workout clothes with you in the car or at work. If you happen to get an unexpected break in your day or finish earlier than expected, you won't be able to use the excuse of not having anything to wear.

As with everything else in our hectic lives, planning and preparation are the key to success. Remember:

Plan your meals and exercise ahead of time

Have an extra set of workout clothes on hand

Keep healthy food with you at all times

All or Nothing

2009-01-15T09:01:00.000-08:00

When it comes to exercise and diet are you

an all or nothing person?

Do you say to yourself," Well I already blew it today so

I'm just going to keep on blowing it."

This kind of stinkin' thinkin' gets us into trouble!

You've heard the saying that moderation is the key. Well I believe it is partly true.

When deciding to embark on a new nutrition regimen it is important that you allow yourself a "cheat" meal or a "cheat" day. Otherwise you will have deprived yourself of your favorite things for too long and really go crazy.

We all need to live our lives and feed ourselves with enjoyable activities. For me I love having a date night with my husband once a week which will usually entail dinner out by ourselves or with friends. This not only allows me to deviate from my nutrition program, but more importantly it enhances my life as a whole. I would hate to think how grumpy I would be if I didn't go out and ate only what was good for me all the time! Not to mention how this would overflow into every other area of my life.

Your 3 simple steps to positive progress:

Follow your preferred regimen
Allow yourself a cheat day
Forget all or nothing

Just the Facts Ma'am

2009-01-09T06:04:00.000-08:00

Here's rule #1 I give all my clients:

Never eat carbohydrates alone!

Why is this the most important rule? The answer is two-fold.

1. When you eat carbohydrates alone (bread, crackers, chips, fruit - yes you heard me right, fruit!) you have an immediate spike in blood sugar (blood glucose). As blood glucose levels rise, the body secretes insulin, which is responsible for storing glucose in muscle and organ cells. Normal glucose levels are between 80-120 mg/dl. Whenever blood glucose levels fall well below 80 mg/dl we feel hungry, and the body reacts by slowing down its metabolism to save energy. Conversely when the blood glucose levels rise above 120 mg/dl the residual glucose is stored as fat! So the secret is to control and maintain blood glucose levels so you don't end up with a slow metabolism and high fat storage.

2. When eaten alone, carbohydrates empty from your stomach within 1 hour so you are hungry again. Then you reach for more carbs and the cycle continues. When you couple your crackers with a piece of string cheese or some turkey (both protein), you stay fuller longer. Protein takes 2-3 hours to empty from your stomach, so "coupling " cheese and crackers is actually a great idea. You are satieted for a longer period of time, and blood glucose will remain more constant.

Why Do You Exercise?

2009-01-05T08:08:00.000-08:00

Do you exercise because you feel good or feel good because you exercise?

The first time I was posed this question I responded, "I feel good because I exercise of course!" At the time I was listening to Dr. Alex DeSouza talk to a group of ladies about beauty from the inside out. The more I listened the more I was persuaded to reverse my answer.

Have you seen Oprah's new live your best life series? In this series, she and trainer Bob Greene pose a series of questions to followers about their happiness in life and how it has affected their health, specifically weight loss/weight gain.

The point they and Dr. DeSouza are trying to make is this:

You can try and even succeed at losing weight and getting in shape,

but if you are not happy and fulfilled in other areas of your life

the likelihood of you regaining the weight is extremely high.

So for this new year I suggest that you do not think about resolutions, but examine ALL areas of your life to determine if you have any old "junk" you need to deal with. Get to the real reason why you are not acheiving your health and fitness goals. Once you face the "icky" stuff , you will be astounded at how everything else falls into place.

Laying the Groundwork

2008-12-30T13:04:00.000-08:00

This is exciting to once again launch a new business- one that I have always been passionate about. My hope is that when you read this blog you will take away valuable information that you can use right away so that you will be "armed" with the knowledge to live a healthier life.

I know that the multitude of information you read on nutrition and exercise is confusing. I'm here to help you weed through the junk and get to the truth. I've found through my research that if you stick to the basics (think of all the things your mother told you!) you will be less confused. Keep it simple and don't dissect everything you hear and read.

As I come across articles and research that I find helpful, I will pass them along to you.

Specifically I will be looking at --

nutrition
exercise
and supplementation.

The combination of these 3 are crucial to a healthy life.

Come and take this journey with me!