Wednesday, December 31, 2008


I love good for you recipes that taste great!

3 ripe Avocados
Juice for 1/2 fresh lime
1 Tbsp/15 ml chopped cilantro
1/2 red or purple onion, minced well
1 clove garlic passed through a garlic press
sea salt and fresh ground black pepper to taste

1. Cut avocados in half. Discard pit and scoop flesh into bowl. Place all ingredients in medium bowl and mix until just combined. Don't overmix.

Nutritional info:Calories: 166/Calories from fat: 132/ Protein: 2g/Carbs: 10g/Dietary Fiber: 6g/Sugars: 1g/Fat:14g/Sodium:8mg6 servings

The Eat-Clean Diet Cookbook: Great-Tasting Recipes That Keep You Lean
I have this book and gave a copy to my daughter! We both love it and use it all the time!

Tuesday, December 30, 2008

Kettlebells? What are they? And what do I do with them?

I recently introduced myself to the Kettlebell exercise routine and I absolutely love it!!
The kettlebell is a Russian cast iron weight that looks to me like a tea kettle. Some think it looks like a bowling ball with a handle. The newer versions are prettier and have a rubber type material on the handle.
The kettlebell is a tool used with exercises that are intended to increase strength, endurance, agility and balance. I have used them and they do just that! They challenge both muscle and cardiovascular systems with interesting, functional body movements.
This sport has been around for decades especially with mixed martial artists but has recently gotten more popular with all athletes and exercise enthusiasts.
I have to say that I have been exercising all my life with dumbbells and weight machines and have gotten the fastest results from Kettlebells.
I bought my kettlebells at a used sporting goods store where they are sold by weight but kettlebells can be bought online. I bought my instructional DVD from and absolutely love it!!!! There are different levels and Anthony Dilugio is the best instructor I've encountered.
This exercise can be done at home anytime and if you are consistant you won't regret the investment!
Let me know if I can help or if you have any questions

Sunday, December 28, 2008

Asthma and Diet

If you or you know someone who has asthma you know how scary it can be to have an asthma attack. I would like to believe that we can at least make the attacks less severe or less often by what we eat, drink, breathe and put in our environments. The following is a synopsis of an article I read regarding asthma and diet.

Asthma is the result of triggers causing swelling of tissues in the air passages of the lung making it difficult to breath. Symptoms include wheezing, shortness of breath and coughing.

There are some foods that trigger asthma:

Foods containing the additives:

Benzoates (E210-19) which can be in soft drinks and chewing gum.

Sulphites (E220-8) or gallates (E310-12) which can be found in deli foods.

Cider, wine and beer

Foods containing yeast or mold such as bread and blue cheeses.

Foods, drinks and snacks containing coloring E102, E104 and E110 which are yellow colorings.

Cow milk, wheat, eggs, fish, soy and nuts, especially peanuts.

BHA (Butylated hydroxyanisole), BHT (Butylated hydroxytoluene) which can be found in some breakfast cereals.

There are foods that help with asthma:

Coffee can help control the severity of attacks.

Foods that dilate air passages by thinning the mucus and opening them up for freer breathing:

Spicy foods such as chili, hot mustard, garlic and onions.

These work because they stimulate nerves resulting in the release of watery fluid in the mouth, throat and lungs.

Foods that control inflammation of airways:

Onions, fatty fish (fish oil in high in omega -3 fatty acids) and vitamin C packed foods. Eat plenty of foods in “B” vitamins such as green leafy vegetables and magnesium rich foods such as sunflower seeds, green vegetables and dried figs. These help relax airways.

Some asthmatics are found to be deficient in niacin, vitamin B6 and C.

Other helpful foods:

Antioxidants such as Vitamin A found in liver

Beta-carotene found in brightly-colored fruits and vegetables such as apricots, carrots, red and yellow peppers, dark leafy vegetables, spinach

Vitamin C rich foods such as citrus fruits

Vitamin E found in foods such as olive oil

These foods, vitamins and minerals may strengthen the lungs defenses by getting rid of free radicals. These potentially harmful substances (free radicals) are generated as part of the inflammatory response to air pollution or allergens that affect asthmatics.

Research indicates that people with low magnesium levels are more susceptible to attacks. Research also indicates that fatty fish such as salmon, mackerel, herring, sardines and cod help protect against asthma. Omega-3 fatty acids have an anti inflammatory effect.

If you take anything away from this article take away the fact that what you eat and breath have an affect on your body. Also it is very important to read labels of what you consume or expose yourself and others to either by eating, drinking, breathing or by what you are applying to skin. Also, consult a physician for optimal health and care plans regarding any asthma condition.

Internet source: