Well I am back with the "Healthy Eats" Blog.  I took a hiatus this winter to renew my energies.  I am ready to begin writing again.  And why not!  Have you look outside today?  It's gorgeous and suppose to reach 65 degrees.  Wow, now that's "Jumping into Spring"! 
The change of season makes me think about the changes in our menus.  The new season brings all kinds of fresh foods straight from the gardens and the waters.  Let's see whats coming our way this spring.

Veggies freshly harvested are artichokes, arugula, asparagus, spring peas, fiddleheads, leeks, morel mushrooms, and radishes to name a few.  There are also fresh apricots, cherries, grapefruits and strawberries.  And not to mention your fishmonger has fresh wild caught Pacific/ Canadian Salmon.
What a terrific list of foods with which we can liven up our meals.  I encourage everyone to pick of few items from the list, which will be readily available in your grocery store, and try something new.  Add some freshness to lunch and/or supper time.  
Here's what I'm gonna do.  Over the next few weeks, I'm going to share the meals and deserts that I've made and served to my family using these wonderful fresh ingredients.  Here's my first meal for this evening.

 Grilled Salmon served over a bed of Arugula with roasted Asparugus.

It's really simple.  Use the outside grill to cook the salmon.  I'm coating them with a little bit of EVOO - extra virgin olive oil, and sprinkling them with a little sea salt and fresh ground black pepper.  Cooking time depends on how thick the salmon pieces are.  I'll start them cooking over a medium to medium high heat skin side down for 6 minutes, flip and cook for approx. 4 minutes or until done.  Meanwhile the asparagus is in the oven at 400 degrees.  I tossed it with EVOO, sea salt, pepper and a teaspoon of thyme.  Now for the bed of arugula.  Arrange the arugula on each plate.  Add a few cherry/grape tomatos, cut or uncut, whichever you prefer.  Sprinkle a small amount of good EVOO over the arugula.  Place a piece of salmon on top of each bed of arugula and some aspargus on the side.  Shave a few pieces of parmesan on top.  
The entire mean can be completed in 30 minutes of less.  It's healthy, it's delicious and it's EASY!!  

Just a reminder that healthy eating combined with exercise is a great way to stay healthy and in shape!  
Thanks for reading, I'll be back next Thursday with something new.  I'm thinking mushrooms.  What are you thinking????

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How many times have you been asked this question, "What's for dinner?".  Well at this time of year when the days are short and the weather is very, very, did I say, very cold; when ideas may be in short suppy, comfort food is the thought that come's to my mind.  But wait....aren't we trying to live up to our New Year' resolution of reducing calories and eating healthy meals? 
What to do.....
Here's are some ideas that I am using and it seems to be working cause no one in my home is complaining!
This is the time of year for Soup.  Yes you heard me Soup.  What could be more comforting that a steaming bowl of yummy soup paired with some french bread or wholegrain crackers.  Now you may be bored with traditional chicken or tomato soup, which are the usual favorites, so here are some alternatives for you courtesy of www.relish.com.

Curry Noodle soup - it is really simple and quick to make.
3 cups canned unsweetend coconut milk
3 tbls Thai red curry paste
1tbls Tumeric
1 lb boneless, skinless chicken breasts, cut into inch strips
1 cup reduced-sodium chicken broth or vegetable broth
2 tbls fish sauce
2 tbls soy sauce
1 tsp salt
3/4 pound egg noodle (preferrably Asian Style)
3/4 cup loosely packked Tahi basil leaves (use traditional basil leaves, if Thai are unavailable)
2 green onions, thinly sliced

In a large soucepan, bring 1/2 cup coconut milk to a boil.  Add red curry paste and tumeric; stir to combine.  Cook until mixture starts to thicken, about 3 minutes.
Add Chicken strips and turn to coat them well.  Add remaining coconut milk, broth, fish sauce and soy sauce.  Bring to a  boil.  Reduce heat and cook chicken about 8 minutes or unitl chicken is cooked.

In a separate pan boil water and salt add egg noodles.  Cook unitl al dente. 
Ladle hot soup over noodles and garnish with basil and green onions.
Serves 8

Or if Curry seems a bit exotic, here's a goody "Lentil Soup".

2 tbls olive oil
1 1/2 cups of diced carrots
1 cup of diced onion
2 tbls tomato paste
3/4 tsp of cumin
3/4 cup of lentils
3 tbls uncooked brown rice
6 cups of water
1 1/2 tsp vegetable bouillon
1/2 tsp of salt
1/4 tsp of salt
Heat oil in a large pot over medium heat.  Add carrots and onion; cook, stirring occasionally, until onion is softened, about 7 minutes.  Add tomato past and cumin; stir to combine.  Add lentils, rice, water, bouillon, salt and pepper; stir to combine.  Bring to a boil.  Reduce heat and simmer 25 minutes or until rice and lentils are tender.
serves 6
This recipe has been modified.  The original recipe and more soup recipes may be found at www.relish.com/wintersoups.

Bon Apetit!

Well 2012 is here....Yippee!!  Each year provides us with challenges, learning and opportunities to experience newness.  When speaking with my family and friends everyone is ready to begin anew with a workout that fits their lifestyle and delivers the results they are seeking.  I think this is pretty much how we start every year.  My guess is the repetition of  this same thought from year to year is due to our not finding the workout that delivers the results we seek.  So my question to everyone what is your exercise routine?  Answer:  Most are following a traditional regimen of cardio exercise 2 -3 times a week combined with weight training 2- 3 times a week.  All of this sounds great.  What seems to be happening is boredom sets into the exercise routine.  I think this is half the reason we are inconsistent in our workout as a population.
So what's the solution?  Have you tried Interval Training?
Interval training is a cardio workout combined with strength training.  It provides the complete workout.  The great news about Interval Training is that it varies from class to class.  Classes alternate cardio and strength training exercises in intervals.  It is fast paced and exercises are always changing.  Here at Mind-Body Connection we offer Pilates based interval training classes:  Pilates Boxing, Pilates Barre and Pilates Cardio Interval Challenge. 
Pilates Boxing is a blend of modified inspired boxing moves combined with Pilates to create a class that tones and includes the precision and control of Pilates.  Participants will benefit from a complete body workout that includes Pilates exercises.
Pilates Barre provides a total body workout that burns fat and produces lifted seats, toned arms, thin thighs and flat abs by fusing elements of ballet, pilates and weights in an intense class. This class is challenging and requires focus and precision.
Pilates Cardio Interval Challenge intense workout that combines your cardio workout with strength training. You'll move through a series of exercises alternating from Cardio to Strength training.  You will spend 2- 3 minutes on each series of exercises. There will be minimal rest between exercise series. You'll end your workout with an intense abdominal series and stretching.

So here is my challenge to you, wherever you workout try Interval Training.  If you are close to New Milford and have the opportunity try one of our classes at Mind-Body Connection.

Well it's officially Fall.  Even though I still think it should be summer, it's Fall.  There are great things about the Fall.  Like clear, crisp sunny days followed by cool evenings with a warm fire burning; now that sounds good.  Something else that changes beside the weather when Fall arrives, is our palate.  Salads and light food fare no longer cut it.  Something a bit more hearty is in order.  So here's a personal favorite:
"Roasted Root Veggies."  Yes siree those root vegetables are all around us.  They're picked daily at your local farm stand.  You can find quite a few choices.  Sweet potatos, red or yellow potatos, beets, carrots, parsnips, fennel, celery root, onions, garlic to name a few.  Making a side dish of roasted root veggies is really quite simple and can be paired with any main course.  Here's how to do it.

Choose three of the above veggies, or some I haven't mentioned.
Peel them if necessary and cut them into similar sizes.  Toss them into a bowl and coat them with EVOO - extra virgin olive oil, some sea salt, and fresh ground black pepper.  You can leave it at that or you can add some dried herbs.  Use dried herbs as fresh might burn during the roasting process.  My favorite herb combo this time of year is Herb de Provence.  It's a wonderful medley of many of your favorites such as: thyme, rosemary, lavender, tarragon and few others.  Add a healthy dose of your herb of choice and toss those veggies together.  Take a cookie sheet, preferably one with sides, and line it with tin foil.
Place the veggies onto the sheet, spread them out evenly.  Place them into a 400 degree oven for 30 - 40 minutes till fork tender.  Cooking time will depend on the size of your veggies.  The larger the veggie the longer the cooking will take.

Your home will begin to smell of such yummy goodness!  Your family will come running to the dinner table.  And of course this is a very healthy side dish, loaded with lots of vitamins and healthy fats.

Bon Apetit-

Marion

Today's Healthy Eats news will not include a recipe instead I am going to plead with you, beg you to make a trip to EATALY.  EATALY is located on 5th Avenue between 23rd & 24th Street in New York City.  It is an amazing experience.  This large space is filled with all types of traditional Italian goodies.  You can shop till you drop for ingredients as well as premade foods.  There's fresh mozzarella made daily, homemade pasta, raviolis and gnocchi at the pasta counter.  The Bread, oh the bread, rustic,and absolutely yummy and soooooo many different kinds.  Intertwined within the market are many eateries.  We started with a platter of cheeses: fresh ricotta, boccoccino, gorganzola, tegglio and parmessano reggiano and meats: prosciutto di parma, sausage, mortadella, rosemary prosciutto and speck, accompanied by a wonderful glass of Barolo.  Included with the platter was a plate of honeys in which to dip that wonderful bread, fig honey, almond honey and orange honey.  The senses were completely overwhelmed by the bouquets and flavors of the goodies.  Then we wandered a bit more till we felt we could enjoy some antipasto and pasta accompanied by an incredible Chianti.  Of course we could not leave without visiting the desert area.  There we started wth a shot of warm hazelnut chocolate followed by Tiramisu and biscotti.  Of course the trip would not have been complete without pastry treats to go.
I am just scratching the surface of this gastronomic delight.  We ran out of time.  I will return to revisit my favorite eateries and add on Il Pesce, Monzo, the wine tasting station and more.  
If you have an afternoon free, hop on a train or take a drive into Manhattan and visit EATALY.  It's the next best thing to visiting  ITALY.  I promise you, you won't be disappointed!

Marion

The plank is a common exercise incorporated in most traditional Pilates workouts.  A strong, controlled plank engages the deepest abdominal muscle layers, the transverse abdominus and obliques, all essential to effective Pilates work.


From Liz Miersch in Self magazine, here are "5 Ways to Perfect Your Plank".
1. Hold the "up" position of a push-up. Taking the chest and arms out of the exercise (read "down" position) leaves your abs to do the work.
2. Keep your arms in line with your wrists directly beneath your shoulders. Try not to hunch your shoulders to your ears.
3. Neck should be long, fist distance between chin and chest. Look a few inches in front of your hands.
4. Maintain a flat back. Engaging the lower abdominals (try slight pelvic tilt) will help stabilize your spine.
5. No sagging in the middle! Hips shouldn't dip or hinge up. Keep your "spine in a line".

Happy Planking!

Is it summer still in the Northeast???  I am not so sure.  Labor Day has passed, school has finally started and boy oh boy it feels like Fall.  I was hoping for an Indian Summer, perhaps it's on it's way!  I am definitely in need of some comfort food, for sure!  The cooler temperatures and rain make me hanker for something warm in my tummy.
Here's what I am thinking, homemade Chicken Soup.  Yum!!.  A few weeks ago, Chicken Stock was on the recipe menu.  If you made it, here's where you'll use it or you can buy some premade chicken stock at the grocery store, preferrably low sodium, lower fat content.  This is a really simple satisfying meal that you can customize to your families taste buds. 
Here's the basic recipe:

1 tbls olive oil
1 medium sized chopped yellow onion
3 sliced carrots
2 sliced celery stalks
2 diced cooked chicken breast
4 cups of Stock - homemade preferred
2 bay leaves
1 tsp dried thyme
salt and pepper to taste

Bake your chicken breasts in a 350 degree oven for about 30 - 40 minutes depending on thickness. Place olive oil in a soup pot to saute your veggies over a medium heat, about 5 mins cooking time.  Add chicken to the soup pot, add seasoning, allow to meld over heat for about 3 minutes.  You should begin to smell the goodness of the seasoning, veggie and chicken mixture.  Add stock, cover and let simmer away on a low heat for a couple of hours.
If you like carbs, such as pasta or rice, in  your soup, cook it separately then add some to each bowl as you serve.  This way the pasta or rice won't become overcooked.
As for substitutions or additions here are a few:

Add some garlic for an added punch
Mix in Parsnips for a little bite and creamy thickness
Use Fennel in place of celery
Stir in spinach or arugula, to give it a jolt of green goodness
Like beans?  Add chick peas or cannelini beans for addition texture and protein
Consider Barley to give some earthiness to the dish (follow the instructions on the box when adding to the soup)
Spice it up to your tastes, add other herbs you love, dill, herbs de provence, parsley, rosemary, any will work
Finish by adding grated parmesan cheese

Any way you decide to make your Chicken Soup, Rest assured you'll feel a sense of comfort and satisfaction.  Your tummy will definitely be HAPPY!  Let me know how you decided to make you Soup.  Feedback is always appreciated!

Happy Eats!!

Marion

 

Here in Litchfield County we are fortunate to have many local farm stands with the freshest produce available to us.  At this time of the year, most of us are picking up a dozen ears of sweet delicious corn or perhaps some vine ripened beefsteak tomatos, YUM!!  These guys are the perfect companions for any meal.  Another versatile veggie that is in season is the pepper.  Yes my friends, all Peppers are in season right now, from the savory sweet green and red peppers to the hottest habaneros, with many types in between.  
I was just at the Sullivan Farm Stand on Rte 202 in New Milford where they were fully stock with a wide range of peppers from sweet to poblano to fresno red even jalapeno.  Seeing all these beautiful peppers made be think about their different uses in recipes.  In this month's Cooking Light magazine, you'll find great recipes for Salsa Verde and Marinated Peppers and Mozzarella a great twist on Caprese Salad!  Giada de Laurentis, from the Food Network, stuffs little sweet peppers with pancetta, onions, ricotta and parmesan cheese.  
http://www.cookinglight.com/
www.foodnetwork.com/videos/stuffed-baby-peppers/52544.html

Growing up my Mom had her own version of what to do with Peppers.  She stuffed hers with ground beef, onions, garlic, parmesan cheese, tomato paste, rice  and fresh chopped basil and oregano.  She browned the beef, softened the onions, added the herbs, parmesan, rice and a small amount of tomato paste to bind.  From there she stuffed the peppers, wet them with tomato sauce and baked at 350* for 30 minutes.  You could substitute the ground beef with ground chicken or turkey, for a healthier option.  You could also use a spicier pepper such as the Poblano Pepper; which would be my choice.

So Try out a recipe including peppers this week.  These links offer some great ideas or create your own.  I'd love to hear about your recipes and your kitchen creations, anytime!

Happy Eats-

Marion