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What is the 28-Day Challenge?

This lifestyle-changing challenge encourages participants to take a 28-day pledge to the five cornerstones of healthy eating:

1)      A large salad every day
2)      At least a half-cup serving of beans/legumes in soup, salad or a dish once daily
3)      At least 3 fresh fruits a day
4)      At least one ounce of raw nuts and seeds a day
5)      At least one large serving of steamed green vegetables daily

What is the Nutrition Prescription?

After filling out a brief survey, you’ll be directed to your personal diet/nutrition breakdown which will include some graphic representations of your diet versus the typical American diet, your current versus proposed daily servings of healthy foods, your current versus maximum allowed weekly intake of fats/bad foods, your blood chemistry breakdown including cholesterol, blood pressure readings and an overall health rating. Then you’ll get a health risk assessment of your personalized possibilities of heart disease, diabetes, cancer and bone fracture risks. On top of all of that, you’ll receive a personalized eating plan…all FREE! Pretty cool!

The Nutrition Prescription is a free online nutritional assessment that offers a personalized approach to healthy eating based on indvidual biometrics and eating habits. The personalized tool includes:

• Nutrient analysis
• Health risk evaluation
• Daily eating plan
• 30-days of step-by-step email support

Crunches

Try these crunches instead of traditional sit-ups. They work great on the abdominal muscles without straining the neck or back.

Lie on the floor and do a set of traditional crunches, with your arms behind your head and your knees bent.

• Start by lying face up on the floor with knees bent.
• The movement begins by curling or ‘crunching’ the shoulders towards the pelvis.
• When in full crunch position, hold for 5 seconds.
• Lower back to the floor and repeat.

Crunch Variations

• The reverse crunch is a crunch done with the legs instead of the chest.

• The twisting crunch is performed by lifting one shoulder at a time. More emphasis is placed on the obliques.
• The Thai crunch is performed by hitting the stomach after full contraction. This variation is used by Muay Thai fighters to condition the core to take hits from punches or knees.
• The bicycle crunch is performed by bringing together alternating elbows and knees, resulting in a leg motion similar to pedaling a bicycle. The bicycle crunch is the most effective in targeting the rectus abdominis and the obliques, according to a study done by the American Council on Exercise.

Shrimp Saganaki-Style

Shrimp top a delicious sauté of fennel, scallions and feta in this version of saganaki. A saganaki is a shallow, two-handled skillet that is one of the most traditional cooking vessels in Greece. Saganaki is also the name of the fried cheese, made in the pan, which is one of Greece's most famous appetizers.


4 servings
Total Time: 30 minutes

Ingredients

• 12 jumbo shrimp, (6-8 per pound), peeled and deveined, tails left on
• 2 tablespoons lemon juice, divided
• 1/4 teaspoon sea salt
• 1 tablespoon extra-virgin olive oil
• 1 medium bulb fennel, cored and finely chopped
• 5 scallions, thinly sliced
• 1 small chili pepper, such as jalapeño or Serrano, seeded and minced
• 1/2 cup Chardonnay, preferably Greek
• 1/2 cup crumbled feta cheese
• Freshly ground pepper, to taste

Preparation

1. Toss shrimp with 1 tablespoon lemon juice in a medium bowl and sprinkle with salt.
2. Heat oil in a large skillet (or “saganaki” pan) over medium heat. Add fennel, scallions and chile pepper and cook, stirring, until soft and beginning to brown, 3 to 5 minutes. Pour in wine. Cook, stirring, for 1 minute. Place the shrimp on top of the fennel mixture, cover and cook until the shrimp are pink and just cooked through, 3 to 4 minutes. Remove from the heat.
3. Transfer the shrimp to a plate. Add the remaining 1 tablespoon lemon juice, feta and pepper to the pan and stir until the cheese begins to melt, about 1 minute. Serve the shrimp atop the fennel mixture.

Tips & Notes

• Ingredient note: Shrimp is usually sold by the number needed to make 1 pound. For example, “6-8 count” means there will be 6 to 8 shrimp in a pound. Shrimp that size are usually labeled “jumbo.” Prawns will also work well in this recipe.

Nutrition

Per serving: 239 calories; 9 g fat ( 4 g sat , 4 g mono ); 227 mg cholesterol; 8 g carbohydrates; 26 g protein; 2 g fiber; 631 mg sodium; 540 mg potassium.

Side Bends

Tones: obliques (side muscles of your abs)

·        Stand with your feet about shoulder-width apart, holding a 5 lb dumbbell in each hand, with your palms facing your body. (Two gallon bottles of water can be substituted for the dumbbells)

·        Lean your torso to the right as far as you can, while lowering the dumbbell along your right thigh, stopping when the weight is just above your knee, as pictured above.

·        Don't bend or strain your neck sideways. Instead, keep your head and neck in line with the trunk of your body as much as possible.

·        Slowly lift your body and the dumbbell back to the starting position, then repeat the move on your left side to complete one set. 

Complete 3 sets of 20. If you don't have the weights, do the exercise anyway!

Blackened Salmon Sandwich

Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat, olive oil mayonnaise. Add peppery arugula leaves, cool tomato slices and zesty red onion and you’ve got a sandwich delicioso! If you grill Cajun-style salmon there is no need for any added cooking oil.

4 servings
Total Time: 25 minutes

Ingredients

• 1 pound skinless salmon fillet, cut into 4 portions
• 2 teaspoons blackening or Cajun seasoning
• 1 small avocado, pitted
• 2 tablespoons low-fat Olive Oil mayonnaise
• 4 crusty whole-wheat rolls, split and toasted (or 8 slices of good, dense whole-grain bread)
• 1 cup arugula
• 2 plum tomatoes, thinly sliced
• 1/2 cup thinly sliced red onion

Preparation

1. Oil grill rack (see Tip); preheat grill to high.
2. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
3. Mash avocado and mayonnaise in a small bowl.
4. To assemble sandwiches, spread some of the avocado-mayo mixture on each roll and top with salmon, arugula, tomato and onion.

• Grill Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like fish, it is helpful to lightly spray the food with cooking spray.

Nutrition

Per serving: 414 calories; 14 g fat ( 2 g sat , 6 g mono ); 65 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.

Nutrition Bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (18% dv), Folate (15% dv), good source of omega-3s.

7 Must-Have Nutrients in Your Diet

The USDA says American adults don't get enough of seven essential nutrients, so here they are in no particular order. Take a close look and you’ll notice that every one of these foods is an essential par of the Mediterranean diet: fruits, vegetables, leafy greens, nuts and whole grains.

Potassium: Lower Blood Pressure

Potassium is a key nutrient. Studies show that potassium can help keep blood pressure healthy. Potassium also supports fertility and muscle and nerve function. But while potassium is in lots of foods naturally -- like potatoes, sweet potatoes, and bananas -- many Americans still aren't getting enough.

Magnesium: Prevent Disease

Low magnesium levels have been linked with health problems like osteoporosis, high blood pressure, diabetes, muscle cramps, and heart disease. Some people, such as the elderly, people with stomach or intestinal problems, or those who regularly drink alcohol, are at risk for having low magnesium levels. So eat your spinach -- and your beans, peas, and nuts (especially almonds). They could do a lot for your health.

Vitamin A: Up Your Beta-Carotene

There are two types of vitamin A: retinol and carotenoids, like beta-carotene. It's the latter -- found in foods like sweet potatoes, carrots, spinach, winter squash, and fortified cereals -- that we're missing. It can be a problem: Vitamin A is key in supporting good vision, healthy immunity, and tissue growth.

Vitamin E: Healthy Fat Benefits

Vitamin E is an antioxidant that's important for immunity, healthy skin, and good vision; it may reduce plaque buildup in blood vessels. It tends to show up in foods with higher levels of fat like almonds, hazelnuts, sunflower seeds, and oils such as safflower and sunflower oil. If you cut down on fat for health reasons, be sure to get enough healthy fats.

Calcium: More Than Strong Bones

You probably know that calcium is good for bones. But that's not all. Calcium helps maintain muscle function and heart rhythm. It might even help prevent high blood pressure. Dairy is a good source, but has too much bad fat, so eat foods like salmon and tofu are, too.

Vitamin C: Immunity Booster?

Can vitamin C prevent the common cold? Maybe not. But some studies suggest it can shorten the duration of symptoms. This vitamin, found in many citrus fruits and vegetables, has other benefits, too. It boosts the growth of bone and tissue. As an antioxidant, it might also help protect cells from damage.

Fiber: Bulk Up

Fiber from whole grains, beans, and leafy greens has loads of health benefits. It helps lower cholesterol and improve bowel regularity. It might lower the risk of heart disease, diabetes, and some cancers. And it's great for people trying to lose a few pounds. High-fiber foods are often filling and low in calories. It may, however, decrease the absorption of medications and supplements if they are taken at the same time so stagger any meds apart from the time your going to eat these foods.

Squats

Tones inner thighs, quads, hamstrings and calves.

·        Stand tall with feet wider than shoulders, legs straight, abs engaged and toes turned out at a 45-degree angle.

·        Inhale and bend only your knees (don’t bend forward at the hips) until your thighs are nearly parallel to the floor.

• Make sure your knees do not pass the line of your toes and keep your back vertical.
• As you lower toward the floor, think about pointing your tailbone down—not out and back.
• Exhale and squeeze your inner thighs toward each other as you straighten your knees to complete 1 repetition.

Complete 2 sets of 20.

**For a variation do Squats against a wall: Stand with your back against wall and squat down as far as you can..

Wall Push-Ups

 

       

Works chest, shoulders, triceps and core.

·        Place your hands shoulder-width apart on a sturdy wall in front of you, feet slightly apart and with your back and legs straight.

·        Lift your heels to balance on your toes and lean forward slightly so most of your weight is on your arms.

·        Inhale as you bend your elbows and lean your body farther toward the wall, maintaining a long, straight line from head to toe.

• Exhale as you straighten your arms to complete 1 repetition.

Complete 3 sets of 20 repetitions

 

Leg Lunges

This exercise is a very effective way to firm, shape, tone, build and increase muscular endurance for the legs. For those, like me, that walk for your main form of exercise, this is a great way to strengthen your leg muscles. To perform this exercise correctly:

·        Stand with your feet together in a normal, balanced position.

·        Keep your hands at you sides or on your hips.

·        Lunge forward with your left leg, about 2 feet out in front of you, and squat as far down as you can. The optimal is to reach a 90 degree angle with both legs but just stretch as far as you can.

·        Return the left leg back to the original position.

·        Now lunge with your right leg.

·        Complete 3 sets of 20 repetitions.

Yogurt-Mint Marinated Grilled Leg of Lamb

 

This Tunisian leg of lamb is well worth the time invested. Let the yogurt work its marinade magic for this beautiful main course.

Active prep and cooking time: 1 hour 45 minutes

Total time: 9 hours 45 minutes (8 hours to marinade) Trust me…it’s worth it!

Look for a small (4-5 pound) boneless leg of lamb at your butcher or supermarket. You can have it butterflied if you want or grill it whole.

Ingredients Yield: Makes 8 servings (So invite some friends!)

• 4-5 pound boneless leg of lamb
• 2 cups low-fat yogurt, divided
• 1 teaspoon plus 3 1/2 tablespoons Tabil Spice Blend (See below)
• 5 large garlic cloves, minced, divided
• 1/2 cup fresh mint leaves, divided with ¼ cup minced
• 1 teaspoon sea salt (that’s about 1/8 teaspoon per serving, so it’s ok)
• 1 teaspoon freshly ground black pepper plus more for seasoning
• 1/4 cup extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1, 4–5 pound leg of lamb
• 4 lemons, halved

Tabil Spice Blend:

• 3 tablespoons coriander seeds
• 1 1/2 tablespoons cumin seeds
• 1 tablespoon caraway seeds
• 1/2 tablespoon crushed red pepper flakes

Preparation

Marinade: Whisk remaining 1 cup yogurt, remaining 3 1/2 tablespoons Tabil Spice Blend, 4 minced garlic cloves, 1/4 cup fresh mint leaves, 1 teaspoon pepper, olive oil, and lemon juice in a large bowl. Pour this mixture into a 9 x 12” pan. Add leg of lamb and turn to coat. Cover and refrigerate for at least 8 hours, or overnight. 

Yogurt Sauce: Mix 1 cup yogurt, 1 teaspoon Tabil Spice Blend, 1 minced garlic clove and 1/4 cup minced fresh mint leaves in a small bowl and season to taste with fresh ground black pepper. Cover and reserve in the fridge until 15 minutes prior to eating. 

Prepare grill to medium-high heat. Grill until the skin side is golden brown, then turn the lamb over, and reduce the heat of the grill to medium so that the grill maintains a constant temperature of 350 degrees F. Continue grilling until a thermometer inserted into the middle of the meat reaches a temperature of 145 degrees F for medium-rare doneness, about 1 1/4 to 1 1/2 hours.When done, remove from grill and let rest for 10 minutes before slicing (to hold in the juices). Thinly slice lamb against the grain and arrange on a platter; garnish with sliced lemons. Serve with reserved yogurt sauce. 

OMG is this good!

Almonds – Nutrition in a Nutshell

In keeping with the Mediterranean diet I was prescribed as part of my recovery from open heart surgery in March, I eat two ounces of a nut blend every day. While that blend contains walnuts, hazelnuts, peanuts, pistachios and pecans, the star of the show is the almond. When I checked out the nutritional value of almonds I was absolutely shocked at how wonderful this little nut really is…so I just had to share the information with you.

Almonds 101

The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a glorious medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.

Almonds are an ancient food that has been written about in historical texts, including the Bible. The Romans referred to almonds as the "Greek nut" in reference to the civilization suggested to have first cultivated them. Almonds are now grown in many of the countries that border the Mediterranean Sea including Spain, Italy, Portugal and Morocco, as well as in California, the only U.S. state that produces them. In 1840, almond trees were brought over from Europe and were first planted in New England. Because the climate on the Eastern seaboard did not support their cultivation, the trees were brought to California where they thrived and continue to do so.

Oooooh They’re So Good

Consumers have new reasons to enjoy almonds as researchers have recently announced that nuts not only taste good, but they're also good for you. Almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century. 

Almond benefits include:

 

Cancer Prevention - Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

 

Phytochemical Powerhouse - Leading nutrition scientists presented their research findings in a symposium entitled "Nuts in a Healthful Diet", as a part of the 1998 Experimental Biology annual meeting. Dr. Gary Beecher, of the USDA-ARS, has analyzed the phytochemical content of almonds and states, "I have never seen this diversity of phytochemicals in a single food source."

Thai Lemon Shrimp

I absolutely love shrimp in just about any form. In this Thai lemon shrimp dish, there is a perfect melding of sweet, sour and hot. This is a super quick shrimp dish that takes no time at all to make. The lemon and coconut milk adds an amazing flavor and aroma and of course this dish would not be complete without my favorite herb, cilantro, the king of all herbs! These lemon shrimp could easily be served as an appetizer or as a meal along with some wild rice or whole-grain pasta.

Ingredients: (Makes 4 servings)

1 pound medium (21/25 count) shrimp, shelled and deveined
1/3 cup sweet chili sauce
1 lemon (juice and zest)
Zest from 1 lime
1 teaspoon chili sauce (Cajun hot sauce can be substituted)
1 tablespoon fish sauce
4 cloves garlic, chopped
1 teaspoon brown sugar
1/4 cup coconut milk
1/4 cup cilantro, chopped

Directions:

Marinate the shrimp in the sweet chili sauce, lemon juice, lemon & lime zest, chili sauce, fish sauce, garlic and sugar for 10-15 minutes.

Heat a sauté pan on medium high. Add the shrimp with the marinade and the coconut milk and simmer (not boil) until the shrimp are cooked, about 2-3 minutes.

Remove from heat and mix in the cilantro. Serve immediately…Buen provecho!