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Ditch the Reservations—Get Active with your Valentine!

February 4th, 2014 Yolanda Posted in Fitness, Main, Nutrition and Recipes No Comments »


Exercise produces chemicals in your brain that make you happier and decreases your stress—what better way to spend quality time with that special someone? Choose a unique, challenging and fun activity will build excitement in your relationship and help you form a deeper bond this Valentine’s Day. And since this love holiday falls on a Friday this year, you have all weekend to plan something fun. Here are some ideas for you and your Valentine to enjoy. Play like a kid, get sweaty and try something new!

Take It Outside

If weather allows you, enjoy the fresh air and get outside with your date.

Bike Riding + Froyo

Hiking + Trail Mix

Frisbee + Sandwiches

Kayaking + Smoothies


The Great Indoors

Just because it’s cold doesn’t mean you can’t get active. Enjoy these fun indoor activities.

Indoor Rock Climbing + Sushi

Bowling + Cupcakes

Ice Skating + Hot Chocolate

Batting Cage + BBQ


Looking for something more to do with your loved on on Valentine’s Day?  Well, nothing says romance like chocolate!  Work up a sweat in the kitchen making these Chocolate Zucchini Brownies, cut them into bite-sized pieces, and spend the evening feeding each other these tasty treats….don’t forget to sprinkle!

Happy Valentine’s Day!!  ENJOY!

Recipe and photo courtesy of Crazy for Crust

Recipe and photo courtesy of Crazy for Crust

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Happy St. Patrick’s Day- Recipes

March 12th, 2013 Kelsey Posted in Main, Nutrition and Recipes No Comments »



Have a lean and green St. Patties day!

Like any holiday making healthy decisions when it comes to your meals is tough. Especially when your options are green eggs and ham, or corned beef and potatoes. But these grown-up green dishes are so tasty and you can bring them to any St Patrick’s Day party.

Kale mashed potatoes

3 Yukon gold potatoes peeled and halvedKale Mashed Potatoes
1 sweet potato peeled and halved
2 cloves garlic minced
½ white onion diced
1 bunch kale cleaned, trimmed, and chopped
1-cup chicken broth
1-cup milk
Salt and pepper
1T olive oil

Boil potatoes until cooked through, drain and set aside. Heat olive oil in a pan, add the onion and garlic cook for 1-2 minutes then add kale sauté 5 minutes then add ½ cup of chicken broth. Steam the kale 10 minutes with broth then add kale mixture, remaining broth, milk, salt, and pepper to the potatoes and mash.


zucchini fritatta

Zucchini frittata

1 zucchini thinly sliced
4 green onions sliced
1 clove garlic minced
5 egg whites
2T Parmesan or mozzarella cheese
1T olive oil
1/2 T Italian seasoning
Salt and pepper

Heat olive oil in a nonstick 8-inch pan add onion and garlic sauté about 2 minutes, add the zucchini continue to cook 3 more minutes. Season with salt, pepper, and Italian seasonings, then pour egg whites over the vegetables. Stir just once or twice, top with cheese and place in a 400 oven about 10 minutes or until the eggs are cooked. Slice into wedges and serve hot or room temperature.


Pea and basil soup:

1 Yellow onion chopped
2 cloves of garlic minced
1 bag of frozen peas
5 cups of either chicken or vegetable broth
2 cups fresh basil
Salt and pepper to taste
2T olive oil

Sautee onions and garlic in olive oil over medium heat about 5 minutes, add the frozen peas, broth, salt, and pepper. Bring to a simmer add the basil and puree in blender. Place back in pot and bring to a simmer, serve hot with a pinch of Parmesan cheese.


Avocado Mint SmoothieAvocado mint smoothie:

Handful spinach
½ avocado
Handful mint leaves
1 cup almond milk
1t unsweetened cocoa powder
6 ice cubes

Place in a blender, blend until smooth. If needed adjust liquid amount to thin or thicken smoothie consistency.




Pinch me pesto:

1 bunch broccoli floret’s steamed
3 cloves garlic
Pinch chili flakes
Zest of one lemon
1/3 Parmesan cheese
¼ cup olive oil
4T chicken or vegetable broth
1-cup basil leaves
¼ cup toasted walnuts

Place all ingredients in a food processor and blend until smooth. This pesto can be served as a dip for vegetables, on whole grain pasta, or even as a sauce for chicken or fish.
Enjoy your St. Patrick’s Day, and don’t forget to sprinkle!


Chef Kelsey

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Get Fit Together

February 19th, 2013 Kardio Kate Posted in Fitness, Main No Comments »













Valentines day has come and gone, but hopefully your New Year’s commitments to your health and fitness hasn’t followed suit!  Whether you are still on track to reaching your goals or if you’ve gotten out of the workout routine, now is the perfect time to reinvigorate your focus on being healthy while taking it to the next level by inspiring your significant other (or a friend or family member) to join you in getting fit together.  Research shows that 94% of couples stick with their fitness programs when they work out together.  It’s easy to slack off when you aren’t meeting someone for a workout, right?!  So, let’s motivate each other to shake up any usual habits that aren’t enhancing our health, such as that TV time, and replace it with activities that get you pumped and moving!  You’ll feel better and be building your relationship, talk about multi-tasking.











Aerobic focused workouts are a great way to get moving and motivate each other along the way.  Try these:


Hiking:  Look into trails in your area, you can usually find a map at an outdoor retailer such as REI or look online for local hikes.  Always remember to bring water and fuel if you plan on going over an hour.  Start with half an hour and build from there.  Find a mountain to hike up together and enjoy spectacular views!


Biking:  You can do this at the gym or outside.  If you don’t own bikes look into renting some and make it an adventure.


Workout Studios or Gym Classes:  Check out studios and gyms in your area to find some classes that work for your schedules, try something new together, find a workout you both love then make it a regular routine!




















Plyometrics/Strength training is another great way to stay in shape.  Try these fun partner workouts to mix things up:


1. Rotating Squats.

  • Stand back to back with your partner and lower down together to a 90 degree angle like you are sitting in an invisible chair with knees over ankles.
  • Slowly in sync walk clockwise in a full circle moving simultaneously.
  • Hold the squat position for 20 seconds, then rotate back around counterclockwise for one set.

Start with one set and add more as you get stronger.

This exercise targets your glutes and legs.


2. Palm Touch Supermans

  • Facing your partner lie facedown on the floor.  Extend your arms so that your palms are completely touching
  • Keeping your palms touching the entire time, lift your chest and feet off floor a few inches.  Keep your head up by looking at each other.  Squeeze your glutes and hold for 20 to 30 seconds.

Start with one set and add more as you get stronger.

This exercise targets your lower back, hamstrings and glutes.


3. Alternating Jumps

  • Place a 5 to 10 inch box• between you.  Stand facing each other.
  • Start in a squat position, jump onto the box, then back off the box landing as lightly as possible.
  • Once you land your partner completes the same move.
  • Count together up to 30, each of you completing 15 jumps for one set.

Start with one set and build up as you get stronger.

This exercise targets your quadriceps and hamstrings.

*If you don’t have a box you can use a step in which case you would stand side by side instead of facing one another.


4. Triceps Extension

  • Face your partner, right foot in front of the left, holding one end of an exercise band (or towel) in your right hand. While your partner holds the other end in the left hand.
  • Contract your abs and bend forward at your hips with your knees slightly bent.
  • Slowly straighten your arm to pull back the band, then return to start. Keep your elbows up as high as possible throughout the entire move.
  • Complete 10 reps, then switch arms and repeat on other side for one set.

Start with one set and build up as you get stronger.

This exercise targets your triceps.


5. Push-Up Shoulder Tap

  • Face your partner in a push up (or modified with knees on the floor) position.
  • Bend your arms and lower your body towards the floor keeping your abs engaged and your back flat.
  • Push back up to the starting position, lift your right hand and tap your partners left shoulder.  Your partner lifts their left hand and taps your right shoulder at the same time.
  • Complete ten reps, alternating hand taps each time for one set.

Start with one set and build up as you get stronger.

This exercise targets your shoulders and arms.


6.  Plank Reaches

  • Lie on your stomach, facing your partner. Keep elbows under shoulders, palms flat on floor, and toes tucked under.
  • Using your abdominals raise your body off the floor and keep your torso elevated.  Reach forward with your right hand high five your partner’s right hand. Return to plank position.
  • Switch arms and repeat ten times on each side for one set.

Start with one set and build up as you get stronger.

This exercise targets your abdomen.


Always make sure you warm up before your workouts (you’ll know you are properly warmed up when you are already breaking a sweat, your heart rate is elevated and breathing is heavier) and check with your doctor prior to starting a new routine.



Working out with a partner will keep you accountable and will continue to strengthen bonds.  Plus pushing through hard times together is always more fun!


Yours in Health,


Kardio Kate

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Petra Kolber Partners with SENSA to Help You Get Fit in 10 Minutes!

January 31st, 2013 Yolanda Posted in Contests and Promotions, Fitness, Main 15 Comments »

Get Moving DVD's

Who’s ready to get their workout on?  Ok…I’m hearing crickets…

I know it’s hard and tiring…and you have to keep doing it, but trust me, once you get started and make exercising part of your life, you will thank me for it.  Generally, when people think about working out, they envision a tortuous hour in the gym, surrounded by shapely, toned women in spandex, hardly breaking a sweat, while they run on the treadmill.  Well, here’s the thing…I don’t run unless I’m being chased or forced to at gunpoint.  I also don’t look cute when I’m working out, and I sweat…a lot.  But, that doesn’t stop me from getting my booty to the gym and working out. I have goals, and so do you…working out will help you reach them.  Not only that, you’ll be happier (oh hey endorphins), stronger (your bones will thank you too when you’re 80), and look better in your clothes (good day muffin top).  Still don’t want to hit the gym?  Well, we got you covered with our new Only 10 Get Moving DVD Series!  Now, you can get your sweat on in the comfort of your own home, without the annoyingly beautiful blonde bouncing next to you…enticed, intrigued, excited?  I know, so am I!

The Only 10 Get Moving DVD Series are led my Petra Kolber, a  ACSM-certified fitness instructor and motivational speaker with over 20 years of experience. One of the leading fitness experts in the world, Petra has choreographed and starred in 25 award-winning fitness DVDs.  She and two of fellow fitness enthusiasts lead you in 10 minute exercise sessions that can fit into anyone’s busy schedule.  Each DVD features a 10-minute Cardio, 10-minute Strength and 10-minute Restore set, plus a special bonus section. Users can do any of the 10-minute workouts to get moving, or mix and match them for a longer total body workout.

The series is built around three progressive levels:

  • Level 1: Believe (Running Time Approx. 40 Minutes) – Designed to help users incorporate more physical activity in their everyday life, Believe features simple, straightforward moves, focusing on proper form and helping to improve endurance.
  • Level 2: Motivate (Running Time Approx. 41 Minutes)– Designed to inspire users to keep the momentum going, Motivate picks up where Believe (Level 1) left off, raising the intensity level and introducing more dynamic moves for an effective, results-focused workout.
  • Level 3: Achieve (Running Time Approx. 44 Minutes)– Designed to empower users to achieve better health, Achieve builds off the moves from Believe (Level 1) and Motivate (Level 2) to help them burn even more calories and reach their fitness goals.

shop-sensa-quench-petra-dvds-FB-shopSounds good right?  We actually got a chance to go a group workout to the DVD’s in the SENSA office, and they were a big hit!  So, what are you waiting for? Go online to http://www.trysensa.com/order-sensa.htm  and get the series today!  Right now we have an amazing deal exclusive to our amazing Facebook Fans called the SENSA Get Fit Kit!  When you order any flavor of QUENCH, you’ll get the SENSA new workout DVD series with simple 10-minute exercise sessions that can fit into even the busiest of schedules. Plus, you’ll also get a SENSA® water bottle so you can stay hydrated on-the-go. I hope you take advantage of this amazing deal!

In the meantime, I am giving 3 lucky readers the chance to win a SENSA Get Fit Kit!  Just leave a comment letting me know how SENSA has helped you get fit!  3 winners will be chosen randomly on Monday, February 4, 2013 at 11am, PST.  Make sure to leave your email address so I can get in touch with you (don’t worry, it’s private, only we can see that).  Good luck and stay motivated!  YOU CAN DO IT!


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Fit for Life: Tips for Beginning Fitness & Staying Motivated

January 10th, 2013 Kardio Kate Posted in Fitness, Main No Comments »

Working Out Outside with Friends

















“Even if you are on the right track, you’ll get run over if you just sit there.”– Will Rogers

It’s a new year!  You may be overflowing with motivation to tackle the next step in your fitness, but where do you begin and how do you keep this momentum alive for the entire year…or even better, for life?!  Let’s take a look at how to successfully start a workout regimen and tips to create fitness as an integral part of your lifestyle.


By Flickr user QUENTIQ











Work your mind. Resist comparing your current self to others or where you may have been in your past.  Instead, choose to focus on moving forward and doing your best each workout.

Find your why. Make a fitness commitment to yourself, create a reason to get fit that lights you up, then share this with people in your life, ask for some assistance to help hold yourself accountable.

Start mellow!  Ease into it, keeping in mind it takes four to six weeks to break those old routines and form new habits.  You’ll most likely experience muscle soreness and fatigue those first few weeks, take care of yourself and let your body adjust overtime to working out regularly.

Fitness partners.  Inspire some of your friends to join you on your journey to fitness, even if you only end up with a workout buddy once a week it will make a huge difference.

Make it fun.  If you despise weight training for example, find a way to get strength workouts into your schedule by trying a group circuit training class, Pilates, TRX (trxtraining.com) or even martial arts.

Three.  Three days a week is where you will start with your workout schedule.  Make it happen, even on a day you only have twenty minutes available, get your body moving.   Whether it’s a ten-minute walk followed by ten minutes of running, or burpees, situps and pushups.  After four to six weeks you can add a fourth day of working out and over time more if desired.  Always have one day a week of rest though, your body needs time to rebuild and recover.

Continued learning. Educate yourself or if possible, hire a professional.  Find fitness blogs, websites, magazines and books that inspire and inform you on proper form and how to approach a new workout routine.  If you can hire a trainer or a coach, even for the first month to ensure you are working out properly it may help avoid future injuries and is definitely worth the inspiration.

Set goals. More specifically set mini goals leading up to your big goal and celebrate when you hit each mark.  Treat yourself along the way with new workout clothes, a mani-pedi, new running shoes or a massage.

Balance. Strength training and cardio are both important, plus by doing both forms of workouts you’ll stay motivated.

Measure your fitness.  Just tracking your body weight isn’t always the best number to focus on.  Fitness improvements are a fantastic way to stay motivated.  Record numbers like how many sit-ups you completed, how much further you cycled or how much more you can lift.  Seeing that your workouts are making you stronger and faster is definitely a source of inspiration.

Figure out what stops you.  Take time to look at the common cause(s) that may have you break your workout routine. Whether it’s time management, feeling self-conscious, lack of experience or boredom. Once you know what your trigger is you can take steps to approach it in a new way and plow through that wall.

Recover. Fuel your body within thirty to forty-five minutes after your workouts to assist with recovery.  Specifically your body needs a balance of protein and carbohydrates, try a fresh fruit/vegetable smoothie, a banana with nut butter or a protein rich beverage, make it something you like but make sure it’s a healthy choice.

Shake it.  Shake your Sensa®, shake up your workouts, shake your body, drink fresh healthy shakes and shake up some Sensa Quench to stay hydrated!


By Flickr User NaomiJMills




Keep in mind. Remember you never regret working out, you only wish you had gotten your sweat on when you skipped your workout.


Time to think or a way to meditate.  Most likely you are often running around taking care of others and may not be taking care of yourself.  Your exercise time is your time, if you don’t take care of your health you won’t be able to take care of everything else.


Remember where you started. Keep track of your progress, have a photo of yourself to remind yourself where you were prior to working out regularly.


If you are bored try something new!  Maybe something even a little scary, like a race, triathlon or a dance class.


Share your progress.  Write a blog, post your goals, inspire those around you. Check out online fitness communities too, like: mysensa.com.


Get pumped.  Blast music, sip on a little caffeine, watch a Rocky type movie, get your head in the game and get out the door and into your workout. Especially on a day you don’t feel like it.   (re-read the first motivation tip above!)


Upgrade your focus. Think about what you can do, not what you haven’t done.  Keep your thoughts positive.  Let any negative thoughts go, or just run them out!


Workout outside.  Sometimes a hike in nature or even at a local park will help reset your mindset by connecting with nature.


Rescue a dog!  If you can take on caring for an animal, that new pet will take you out on walks every day.  Okay, maybe you’ll have to take them out, but they’ll always be excited to go!



What are your secrets to staying motivated?  Let us know!




Yours in Health,


Kardio Kate

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Don’t Sweat Sweat

August 23rd, 2012 Kardio Kate Posted in Fitness, Main 1 Comment »

We all know that starting a workout plan can be overwhelming. It may start fun and end with second day soreness that leaves you less than motivated. At the gym it sometimes occurs as though everyone is buzzing about seamlessly and yet you may find yourself utterly confused staring at a strange contraption wondering what to do. And getting back into a workout regimen can present another level of challenges because you are comparing your current fitness to where you were before.


Wherever you are at, don’t sweat it, everyone started from the beginning.  What matters most is that you keep getting back out there to exercise for the long-term health benefits and of course for the short term mood enhancing endorphins.


Why is it so hard to get back into working out?

Take a deep inhale, exhale and relax, we’ve all gone through this process. You will find it easier on the third day, and by the fourth you will gain confidence. Within four to six weeks you will be powering through your exercises and hopefully looking forward to them!  Need another push, check out this article on Huff Post.


Some tips that can help you succeed in a more active lifestyle:

- If you are a complete beginner consider working with a personal trainer if possible, at least until you feel like you have the proper form and assurance.


- Sign up for classes ahead of time if you can, whether it’s spinning, water aerobics, yoga or circuit training, commit to being there!


- Two is definitely better than one! Workout with a friend, if you are both new, you can find your way together. If you can exercise with someone who as more experience, even better, they can lend a hand.


- Wear comfortable moisture-wicking clothing that has plenty of stretch or feels loose and breathable.


- If you are unsure about something, ask for help, most of your fellow workout goers are more than happy to assist you if they can. Just make sure to catch someone who is in between sets. Otherwise find a staff member.


- Hydrate!  Sensa® Quench is delicious, try it!  A good rule of thumb when exercising is 20 oz. per hour.  And as we’ve all heard eight 8 oz. glasses a day.


- Go easy on yourself, don’t push too hard during your first two weeks of working out. You’ll know you’ve been a bit too aggressive if you can barely walk after a workout. If you find yourself in this position definitely take an easy day of low impact movement like walking, cycling or swimming.  Following a recovery day, take a rest day, then get back out there. One or two off days here or there don’t make a difference, but if you keep skipping workouts because you are too sore, you are heading towards a path of endless ‘rest’ days.


- Do not worry about being overweight…remember we all start somewhere. An awesome way to look at it is that your progress will be more visible and you’ll be progressively more motivated when you see it. Definitely, snap a before photo of yourself and after a few months you will be amazed at your results.  Consistency pays off.


- Balance your workouts so you feel challenged but also have days of play.  When increasing your intensity do so gradually.  When building mileage while preparing for a race I do so 10% at a time.  The general flow of the building phase increases for two to three weeks then I have a ‘step back’ week.  During these weeks I take an extra rest day and scale back each of my workouts in intensity or overall length.  Step back weeks let your body recover and heal to build a strength.  The trick is to only let them last a week!


In time I have no doubt you will inspire the people in your life to join you and before you know it exercise will be a non-negotiable in your schedule.


Yours in Health,


Kardio Kate

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QUENCH Your Thirst and Energize Your Life!

August 7th, 2012 Yolanda Posted in Contests and Promotions, Main 89 Comments »

Many of you already know about SENSA Quench, the energizing vitamin drink that has become the obsession of the SENSA office as well as a favorite drink of celebrities like Kimora Lee Simmons and stylists Jessica Parker.  For those who don’t know, SENSA Quench is a yummy way for you to manage your weight and energy levels on the go.  Using the best ingredients in nature such as green tea and  powerful nutrient blend of antioxidant vitamins A, C, D, B6 and B12, you can increase your energy and enhance your metabolism safely.  Well, we’re very proud to introduce to new flavors of this amazing drink to you all.  Introducing……

Luscious Lemonade and Strawberry Rush!  These two new flavors have quickly become the new office favorites!  They are so amazingly tasty and are a great way to get through those afternoon slumps.  The best part is they still count towards your daily water intake, so for those who don’t like drinking water, there are no excuses now!

Check out our other flavors too……..

Want to win all 5 flavors of SENSA Quench along with a SENSA Beach Water bottle?  Just tell us how you are making healthy changes with SENSA in the comments below and we’ll randomly pick three winners on Monday, August 13, 2012 at 11am, PST.  You must be live in the United States and provide your email address to win.  GOOD LUCK!

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Memorial Day Inspired Recipes

May 23rd, 2012 Yolanda Posted in Main, Nutrition and Recipes No Comments »

Memorial Day is just around the corner which unofficially marks the beginning of Summer.  We set aside this time to commemorate the bravery of the men and women of the United States Armed Forces who gave their lives in pursuit of our freedom.  Words cannot express how thankful we are for your sacrifice!  Even though this is a sobering day for some, it is also a time for many to bond with the friends and family still among us.  There will be BBQ, there will be fresh fruit, there will be plenty of parks filled with people and picnic baskets.  So, in honor of the this special day, we have put together a couple of recipes we thought you may like to try.  These are fun, simple, and most important HEALTHY!  Don’t forget to sprinkle!

 Easy BBQ Chicken

1 lb boneless skinless chicken breast halves or tenders

1/2 c. low-sugar bbq sauce

1 can chicken broth

Pour just enough chicken broth in a baking dish to lightly cover the bottom. Add single layer of chicken, tenders work really well because two tenders is a serving size. Lightly brush the chicken with bbq sauce, reserve the rest. Pour in the rest of the chicken broth.  Bake in a 325 degree oven for 60 minutes. The broth will keep the chicken tender. Use the rest of the bbq sauce to top the chicken when you serve it.  Makes 4 servings

Nutritional Info: Servings Per Recipe: 4      Amount Per Serving      Calories: 82.6, Total Fat: 1.1 g, Cholesterol: 11.1 mg, Sodium: 913.2 mg, Total Carbs: 9.4g, Dietary Fiber: 0.3 g, Protein: 7.6 g
Grilled Roasted Veggies with Pineapple
1 C diced potato (peeled or unpeeled)                 1 C chopped bell pepper (any color)                  1 C chopped raw mushrooms
1 medium onion, chopped                                        1 C cherry tomatoes                                                 1 can pineapple chunks in natural juices
3 tbsp olive oil                   2 tsp chopped garlic                     2 tsp dill weed                          1 tsp celery salt or celery seed
1 1/2 tsp cayenne pepper (optional)                       1 1/2 tsp garlic powder (optional)                 1 1/2 tsp onion powder (optional)
salt (to taste)                   pepper (to taste)

Chop the vegetables into similar sized chunks. Place all ingredients in large bowl. Do not drain pineapple. Mix thoughly, then drain all liquids.

Option 1 — place vegetables in grill-safe roasting pan and place on grill. Med high heat. Stir every 5-10 minutes until tender.  Option 2 — place vegetables on heavy duty aluminum foil sprayed lightly with Pam. Fold aluminum foil into a sealed pouch and place on grill. Med heat. Turn over every 5 minutes for 20 – 25 minutes. (Is usually done by the time your meat is done)

Oven: Place vegetables in roasting pan. Bake at 350 degrees. Stir every 10 minutes unitl tender.

Number of Servings: 6  Servings Per Recipe: 6   Amount Per Serving    Calories: 135.2, Total Fat: 7.2 g, Cholesterol: 0.0 mg, Sodium: 406.6 mg, Total Carbs: 17.1 g, Dietary Fiber: 2.7 g, Protein: 2.2 g


Strawberry Granita

1/2 cup stevia                                                  1/2 cup warm water

3 cups sliced strawberries                          2 tablespoons fresh lemon juice 

Combine the stevia and water in a blender; process until sugar dissolves. Add strawberries and juice; process until smooth. Pour mixture into an 8-inch square baking dish. Cover and freeze 3 hours; stir well. Cover and freeze 5 hours or overnight.  Remove mixture from freezer; let stand at room temperature 10 minutes. Scrape entire mixture with a fork until fluffy,

Nutritional Information:  Makes 6 servings Amount per serving:  Calories: 130, Fat: 0.5g, Saturated fat: 0.0g, Monounsaturated fat: 0.1g, Polyunsaturated fat: 0.2g, Protein: 0.8g, Carbohydrate: 34.4g, Fiber: 2.9g, Cholesterol: 0.0mg, Iron: 0.5mg, Sodium: 2mg, Calcium: 18mg

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Lean Mean Protein

May 14th, 2012 Kelsey Posted in Main, Nutrition and Recipes 1 Comment »

Lean mean protein!

The benefits of lean protein are endless!  Did you  our bodies  main components are built up of water and protein?  Feeding our bodies protein helps with so many healthy functions that are related to weight loss.  Eating protein helps stabilize blood sugar so once your meal is finished, you don’t crash and go into the infamous “food coma.”  Protein is packed with many types of amino acids.  Amino acids are a crucial element for the body to function. They also have a huge influence on boosting the metabolism

Other benefits of lean proteins are:

  • Lean proteins help build the bodies lean muscle mass
  • They produce feel good chemicals for your mind to stabilize mood and other functions.
  • You stay fuller, longer
  • They are low in saturated fat

The USDA recommends all adults get at least 5.5 oz of lean protein everyday as part of a balanced diet.  White meat such as chicken and turkey breast or pork loin, fish, beans, and nuts are excellent examples of lean protein sources!

Here are a few simple and delicious recipes I love to make on weeknights using lean proteins:


Grilled whitefish:

7oz filet of your favorite whitefish       ½ mango cubed

½ avocado cubed                6 cherry tomatoes quartered

1/4 cucumber cubed                 3 scallions thinly sliced

2 T fresh cilantro leaves             Squeeze of fresh limejuice

Splash of rice vinegar                  1 T olive oil

Drop of sesame oil                            S/P

Season fish with salt and pepper spray pre-heated grill with oil. Grill fish 3 minutes on each side or until cooked all the way through. Toss remaining ingredients in bowl let rest for at least 5 minutes serve handful of salsa over the grilled fish….sprinkle and enjoy!


Garden Chicken

4 chicken cutlets                   ½ orange juice

1 T lemon juice                        1 T apricot jam

2 cloves of garlic quartered        5 sprigs fresh parsley torn

1 bay leaf                   S/P

Mix everything except chicken in a bowl, place chicken in plastic bag and cover with marinade. Let the chicken marinade 2-6 hours, you can roast the chicken at 400 for 20 minutes or grill on medium heat 4 minutes per side. Serve with a light green salad or your favorite grilled vegetable.


Moist Turkey Meatballs

1 lbs white meat ground turkey    1 T beef bullion mixed with 2 T hot water to dissolve

½ cup raw oats                         ¼ cup flaxseeds

5 garlic cloves minced            ½ onion grated

3 T fresh parley minced            3 T fresh basil minced

1 T fresh oregano minced              1/3 frozen chopped spinach defrosted and any liquid squeezed out

1 whole egg                                        1 egg white

1T tomato paste                                S/P

1 jar of your favorite tomato sauce

Mix everything but tomato sauce in a bowl until just incorporated. In a nonstick pan add 1 T olive oil heat to medium low, roll meat balls into 2 inch rounds. Sautee for about 4 minutes per side or until meatballs are browned on each side. Add tomato sauce and simmer 30minutes to an hour. Serve over a bowl of fresh spinach,  roasted spaghetti squash, or your favorite whole grain pasta.



Lean protein is not only crucial for weight loss but it also can be used to make so many delicious meals! Next time you go to make your favorite recipes stop and think whether you can substitute ground turkey, chicken, or fish.  Don’t forget to sprinkle!

Happy eating!



Chef Kelsey


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Earth Day for Everyone

April 16th, 2012 Guest Blogger Posted in Main No Comments »

As technology advances in our world it can be easy to forget about the importance of green grass, clean oceans, and a clear blue sky.  Earth day this year is April 22nd.  It is the one day out of the year to focus on helping our environment and making the world a better, less polluted place to live in.  Every year I chose to alter my life for 24 hours in a more ecofriendly way that lowers my carbon footprint.  This year in addition to riding my bike to work and creating little, to no trash, I will be planting two trees in my back yard with my best friend.

Still not sure what you are going to be doing this year to help conserve the earth?  Well you’re in luck!  I have some great ideas and fun activities you can do on Earth Day.

There are many different levels of service that you can provide to our world.  From a simple pledge to use less electricity to forming a new conservation project; there is something that everyone can do.  An easy way to start is to look at your daily activity and ask yourself where can I reduce, reuse or recycle.

For Professionals:

Automobiles account for 30% of all toxic air pollution in the US.  Is your office close enough to walk or ride your bike?  Mid April the weather is usually pretty mild all over the country.  Consider getting some extra exercise and reducing the emissions in the air by using your own two legs to get to work.  If the office is just too far, or you don’t have the extra time, then look up the bus or public transit schedule in your area or talk to a friend at work about carpooling.  For the more ambitious: start a recycling program at your office.  The Environmental Protection Agency has some great suggestions on how to roll out a program. http://www.epa.gov/osw/conserve/rrr/rogo/program/index.htm

For Stay at Home Moms:

Transforming your life to be more eco-friendly can come down to the basic things that you do every day!  For instance, pack a lunch for your child using a reusable lunch box.  A great option is a lunch bento box.  These not only allow for a reusable container, but also eliminate the need for plastic bags.  http://www.laptoplunches.com/.  To further reduce the amount of waste produced you can start bringing reusable bags to the grocery store.  Most grocery stores sell these bags for $1.00.  Reusing bags is a cheap, effective, and easy way to cut down on producing garbage.

For Children:

The most important part of earth day is to educate for the future.  Take some time out to teach your kids about the importance of conserving the earth we live in.  PBS.org  has some great games to teach children about everything from recycling to planting flowers.  If you would rather teach by doing, take your kids to buy some seeds or a small tree and plant it with them.  Teach them about the role that plants play in our air quality and show them how gratifying it can be to watch something grow from seed to maturity.  The more that kids know the more inclined they will be to create a cleaner, more healthy world for the future.  Have fun with this and know that you are brightening the future not just for your child, but for the world.

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