Monday, September 12, 2011

Sara B Consulting has moved

The bags have been packed and Sara B Consulting blog has moved! I've now combined my blog and website into one convenient location. I hope you find it easier to follow comment and share with your friends. Thanks for following and your support. Check out the new site here:
Until next time...
look good, feel good, do good

Sunday, September 11, 2011

Lest They Be Forgotten

Today is a day of remembrance, compassion and love. Today some of us are sadden and pray silently, some feel blessed and thank God for the ones who serve us, and some feel a fire inside of them with a desire to do something, be something, and feel something. 10 years ago my Aunt Pam felt that fire within her. She was a flight attendant for American Airlines when 9/11 occurred. It became one of her missions to make sure that the Flight Crews lost during that tragic day were not forgotten by holding the Lest They Be Forgotten Luncheon at her house every year on the anniversary. A few weeks ago my Aunt Pam lost her battle with ALS. Although, it was a very sad time for family and friends, her life was celebrated for all the amazing things she accomplished. Below is her eulogy and I do encourage you to read it as it is very touching story of tribulation and inspiration. The following exert is about the luncheon.
"Pam was especially touched and decided in her always kind and compassionate way, the Flight Crews should not be forgotten. Each year for the next five years she hosted a Lest They Be Forgotten Luncheon at her home and her expense. The last luncheon more than 100 flight and ground crew attended. There were active and retired employees from, American, United, TWA, Eastern, Continental, Frontier and more in attendance. "

Hi everyone, thank you for being here. My name is LaMyra Holman Childers. Pamela Richardson Brown was my best friend. This eulogy was a labor of love, although I originally started it for Pam s retirement from American Airlines July 1, 2011.
Pam and I first became friends in August of 1964 (for those of you attempting to do the math in your head, it was just shy of 47 years ago). Pam was in my homeroom and I was new to Harrison High School in Colorado Springs. Coincidentally, we were wearing the same dress but in different colors (what can I say &she liked my taste). If the truth is told every third girl had on the same dress that year, because the Beattles were the rage and so were Liz dresses. They were shirtwaist dresses, long sleeved, with a row of ruffles down the front button placard and were made of small gingham checked cotton. Pam s was red and white and mine was navy and white. Our desks were side by side and thus began our long journey down the road of life next to each other .
Her favorite color was red. Her favorite flowers were Black Eyed Susan s because they made her smile, Carnations because she loved their smell, Sweet Peas because they stirred childhood memories and Geraniums because she carried them for her wedding. She loved to read and was never without a book. Her favorite book was A Town like Alice by Neville Shute. Ironically, it was about a young woman who survived extreme adversity through personal strength and perseverance. She and I would exchange books with each other and we had our own little book club long before it became vogue.
To know Pam was to accept cats. She loved cats as much as she loved books and could rattle off the name of the family cats in rapid succession beginning with Alphie and ending with Zoomie. Yes, 26, not all at once but there were always several at a time. The word was out among the Colorado Springs felines, if a cat wanted a great home they would head to the Richardson house. Later when Pam had her own home there was always a cat or two or five.
Our first summer after graduation she worked as an attendant at Neusteter s parking lot. They wore (what else) red skirts and sweaters. I had started work at the phone company (there was only one back then) and my office was located on the fourth floor of the First National Bank Building directly next to the Neusteter s parking lot. We would have lunch together several times a week. Too many times to count she told me, as soon as she turned 21 (the required age) she planned to become a Stewardess (yes &they were stewardesses back then). True to her word &the day she was old enough she began the task of applying with every airline operating at the time. She was working at King Soopers located in Southgate Shopping Center when as she told the story she looked up and there was her mom, Betty, running in the door, her coat tails flying, waving a paper, and smiling. It had arrived & her acceptance for an interview with American Airlines. Ed Bauer (who is still with American at the age of 75) interviewed her. As he tells the story he hired intelligent young women with engaging personalities and winning smiles . Pam said, The only thing I remember about the interview was Ed covering his name tag half way through and saying what is my name . Pam had remembered his name because we went to high school with a boy named Randy Bauer. I was glad I didn t say Randy but Mr. Bauer instead, because he said Pamela welcome to American Airlines. When she called to tell me she had been hired she said we have to go to Michelle s everyday and eat ice cream because I have to GAIN 6 POUNDS BEFORE I GO TO TRAINING &I AM THAT MUCH UNDER THE WEIGHT QUALIFICATIONS. Needless to say that conversation became of source of many laughs in the years that followed. Our last visit to Michelle s the two of us were joined by Pam s dear friends Janet Morgan Gripe and Whitney Anderson. The four of us consumed a sundae listed on the menu as large enough to feed eight . The next day Pam left for training without her weight having changed by an ounce.
Upon arrival to Dallas the ladies were assigned room mates, four to a room. Of Pam s original room mates one left American to marry, one retired 2 years ago and the fourth one, Beverly Burns left American to become the first female 747 Captain for Continental Airlines. She and Pam have remained friends.
Graduation from the flight school was in Dallas, Texas and Betty pinned Pam s wings on, July 1, 1971. Immediately, she was sent to her base in New York City. Pam LOVED her job. She would write and say, I can t wait to go to work. Her motto became the saying if you do something you love &it will never feel like work.
Long distance calls were too expensive back then so she wrote letters weekly. In one of her letters, she told me she had a peeping Tom the evening before. This puzzled me because she was living on the 25th floor of Waterside Plaza. How could she possibly have a Peeping Tom &.as it turned out she was sitting reading with just a lamp on, enjoying her book when the apartment lit up like daylight. She looked around puzzled and went to the window. Across the Plaza in another high rise, a man with a spotlight was scanning windows of her building and using binoculars to peer in & &.only in New York she wrote.
During her New York days, Pam was seeing Terry Paff. Not long after graduation from the Air Force Academy, he was sent to Viet Nam. At the time, Delora, whom she fondly referred to as Dee was sharing an apartment with her. Terry would occasionally mail gifts to Pam. Pam was never materialistic; practicality and functionality always exceeded appearances. Dee on the other hand was a tall, pretty blond that made an art, of dressing and accessorizing. One evening they were sitting in their apartment visiting when Dee commented on Pam s watch; a tiny, little, Timex with a small black leather band. Dee said, Pam you really need a different watch , to which Pam replied, I like my watch, it s a Timex, you know what they say, it takes a licking and keeps on ticking. Well , Dee replied, you still need a new watch. At this point, Pam said, I do have another watch, that Terry sent me but it feels so much bigger than my little Timex. Dee who knew every quality brand name, of every product on the market, said, Let me see the watch. Pam went to the bedroom and pulled a shoe box from under the bed. She showed the watch to Dee. Pam said, I instantly realized this watch brand I had never heard of must be something special because Dee nearly hyperventilated . Pam Richardson you have gold Rolex with a customized band and you are keeping it in a shoebox under the bed!!! Pam wore the watch everyday from that day on and it was usually her only piece of jewelry.
Mike and I married in 1973 and as one of my bride s maids, there was Pam watching our vows.
She had flown in from San Francisco where she and her new room mate Carol Lord were sharing an apartment. Carol and Pam remained friends all these years. If you haven t noticed a trend yet &.once you became Pam s friend, you had a friend for life.
In 1974, there was a knock on our apartment door and there stood Pam. I was shocked because she had just been home the week before for a visit. Why was she home again? Before I could ask, she said, Myra Doctor Short ran some tests last week when I was home and the results were questionable, so I came back for more tests. Her next comment was like a knock out punch to the head. I have cancer . How could this be, people our age didn t get cancer. Within a couple of days she was in the hospital recovering from surgery. Never one to dwell on the negative she said, When I get out Dr. Short said, walking will help me recover, so we will walk everyday, o.k.?
A few years later, my good friend, Pierette Goodhue, was diagnosed with cancer. Trying to encourage Pierette, I shared the story of my friend Pam s diagnosis of cancer and her cure. Ironically, years later my friend Pierette became friends with Pam, not through me but through this very church and their children s school. Pete as we call her is here today.
It was during one of those walks we talked about Pam not being able to have biological children. Do you think a man will be comfortable marrying me if he knows I can t have children? My reply, If he isn t, then he isn t worthy of you and doesn t deserve to marry you. What about you , I asked. ME ? She asked surprised. I am fine with it, my mom adopted me and I know how I love her and how she loved me. No, I don t have a problem with adoption at all.
In 1977 she met just that man. His name was Bob Brown, like her he loved flying, in fact he proposed to her in the air while piloting a plane. Bob had served as a pilot in Viet Nam and Pam never grew tired of his piloting stories. Pam was thrilled by Bob s large Iowa family. She loved each of her sisters and brothers in-law. The Brown clan as she happily referred to them became her family too. Bob was a hard working, honest, salt of the earth man. If you want to hire a good worker hire an Iowa farm boy she would say many times over the years.
Their wedding was beautiful. A summer wedding at the United States Air Force Academy Community Chapel, red geraniums in clay pots and we brides maids wearing, what else, red dresses. Bob was handsome and Pam was radiant and beautiful.
Knowing they would be adopting children Pam began researching what needed to be done. The ever so organized Pam had files of information. Through a passenger on a flight she heard about Los Posingos Orphanage in Bogota, Colombia. It sounded like a perfect fit. It didn t take long and she and Bob were doing the paper work for an adoption. She called and asked me for a letter of recommendation to be included with their paperwork. I was honored and thrilled to provide the letter. I remember writing, a child in Pam and Bob Brown s home will be blessed with wonderful parents. In May, 1981 a precious little boy soon to be named Donald Miguel came into Pam and Bob s life. It was November 30 when the elated couple finally held their son. In addition too their new baby, they had formed a new friendship with Amparo Escabar, fondly known as Pito . The Escabar family worked closely with Los Posingos Orphanage and also knew the Rubios family that provided foster care for Donald until the adoption finalized. Pito would leave Colombia and visit the Brown s often after Donald s adoption.
Knowing the process would take a while, Pam and Bob immediately began paperwork for another adoption. They had no preference whether it should be a girl or boy, just a baby. Less than two years later, to help speed up the paperwork process, it was Pito who hand carried their documents back to Bogota. Shortly after delivering the paperwork, Pito received a call from the orphanage and was asked to contact the Brown s and let them know they had another baby. A baby girl would soon join the Brown family. Her name would be Ana Christine.
The wonderful Escabar family cared for Ana for eight months until the adoption became final. Pito developed a special attachment to this tiny little baby girl and Pam and Bob s attachment to the Escobar s (especially Pito) deepened. Pamelita, as she became known, called Pito several times a week to check on their new baby. Although very ill initially, slowly the little girl began to thrive. Bob was able to go to Bogot� one day before Pam and saw Ana for the first time. The next day it was Pam s turn to arrive and finally hold her little girl. Pito became Ana s God Mother.
The family of four was living in Geneseo, Illinois. Pam (still a Flight Attendant) and Bob (a Captain for Air Wisconsin) were based in Chicago. Bob was also a Major for the Air National Guard.
Friday morning, March 25, 1988 Pam took the children with her to St. Malachi s church to do some volunteer work. She was dusting and polishing wood around the altar when Bob walked in dressed in his flight uniform. They had a quick conversation and Bob kissed his young wife, and children good bye. He left for his weekend National Guard duty. That evening at approximately, 6:25 p.m., 10 miles northeast of Rushville, Illinois, Bob s OA-37 twin seater jet crashed into a freshly plowed corn field. Major Bob Brown and Col. John Allen were killed.
The young widow Pam was a picture of grace and composure at the memorial service which was held in a hanger; the only place large enough to accommodate the crowd. Donald 6 and Ana 4, too young to understand what was happening, sat near their mother, who had once again been dealt a devastating blow.
Within two weeks, Pam began the recovery from grief and started her journey as a single mom. A year later she made the decision to move back home to Colorado Springs. Leaving her dearly loved friends in Geneseo, she and Patti Adams Cooper drove a huge rented moving van from Illinois to Colorado to her new home. By now you all know the pattern they are all still friends, Linda, Deb, Mary, Patti Laurie and others whose names I may have missed.
Pam had the support and friendship of Carl Cox during this time, however; she remained single and watched her children progress through elementary, middle and high school. No surprise to anyone she was an eager volunteer and always available to assist with any project. Donald headed to Grinnell in Iowa and Ana to CSU. Donald married his wife Erica, January, 2003. Pam was an incredible mom. She loved, listened, encouraged and advised them well. She read to them, taught them the importance of faith and believing and insisted on good manners. If her children needed anything she would move Heaven and Earth to accomplish it. Pam traveled with her children and instilled in them a confidence that today allows them not to be fearful of new adventures but anxious to explore possibilities. Their travels took them to Paris, New Zealand, Colombia, and China and for Pam included walking across Scotland from coast to coast. Brown family reunions, weddings and special occasions were a must and Pam made sure her children remained in touch with their father s family. Pam once said to me she hoped she could be the kind of mother-in-law Luella had been to her and I am sure Erica will attest she was.
Eleven years ago she recruited me to become an American Airlines Flight Attendant. It was Pam who pinned my wings on. One year later the 9/11 tragedy struck. Pam was especially touched and decided in her always kind and compassionate way, the Flight Crews should not be forgotten. Each year for the next five years she hosted a Lest They Be Forgotten Luncheon at her home and her expense. The last luncheon more than 100 flight and ground crew attended. There were active and retired employees from, American, United, TWA, Eastern, Continental, Frontier and more in attendance.
For ten years Marc Littlefield and Pam would have lunch and movies dates. Marc would go his way and Pam would go hers. Then about two years ago their relationship took a turn. Pam happily shared with me she was in love with Marc. She was eager to share her happiness with everyone she spoke to from her friends to the mailman. Marc, who had managed to remain a bachelor for 60 years gave up the battle and proposed to Pam last October. They were planning a wedding ceremony at the summit of Wilkerson Pass where the photo of them was taken.
Things don t always go as we wish or plan. Once again Pam had been dealt a devastating blow. As Marc, Ana, Donald and Erica can attest she confronted her illness with determination and fortitude.
My profound sympathy is extended to Betty, Ana, Donald, Erica, Marc. Cindy and Stephanie, and all of Pam s extended family.
A special thanks to Kay and Dave for hosting so many out -of-town guests. And thank you Mrs. G., Laura, Mr. Ken, Fran and all those I do not know personally for being there to help.
In closing I want to leave you with this thought, the depth of a friendship is determined by the number of personal things one can share without feeling of reprisal or judgment. I love you Pam, you will be missed, God bless you dear friend.

For all the loved ones you have lost...

Lest they be forgotten

Sara B

Friday, September 9, 2011

Tailgate Time

I LOVE fall. Everything about it from pumpkin to football to chili to crisp morning runs...speaking of crisp too! For all those tailgaters out there preparing for the big game this weekend: ISU vs Iowa (GO CYCLONES), give this salsa a try for a sure the game!
Laura's Salsa
Make extras to top your eggs on Sunday morning!
A reflections to past tailgate posts.

Trey enjoyed his first ISU tailgate, game, and win last Saturday!
What else am I pumped about!? Count down to my new website and blog: 4 days!!! Stay tuned!
Until next time...
look good, feel good, do good

Thursday, September 8, 2011

Obesity Epidemic on the Rise

Today I am posting an alarming article. Please get informed and be the difference! By difference I mean, practice a healthy lifestyle and stive for bettering your future. You are blessed with a beautiful body, treat it kind and well. I heard a wonderful pastor the other day say, what would happen if I don't take care of my health and am unable to do what I am called to do? How would I go and serve others? Be the difference for yourself, your family, and friends.

And to counter all those that say, "well eating healthy is expensive" or "I can't afford a swim pass or gym membership." PAY NOW OR PAY LATER!
The overall, tangible, annual costs of being obese are $4,879 for an obese woman and $2,646 for
an obese man. The overall annual costs of being overweight are $524 and $432 for women and
men, respectively.
For both genders, the incremental costs of obesity are much higher than the
incremental costs of being overweight.
Adding the value of lost life to these annual costs produces even more dramatic results. Average
annualized costs, including value of lost life, are $8,365 for obese women and $6,518 for obese
men. This report has been prepared as part of The George Washington University School of Public Health and Health Services Department of Health Policy.

Now for the article:
If the current "obesity epidemic" continues unchecked, 50% of the U.S. adult
population will be obese -- with body mass index values of 30 or higher --
by 2030, researchers said.

Drawing on data from the National Health and Nutrition Examination Survey
(NHANES) series from 1988 to 2008, Y. Claire Wang, MD, of Columbia
University's Mailman School of Public Health, and colleagues projected that,
compared with 2010, there will be "as many as 65 million more obese adults"
in the U.S. by that year.

Obesity prevalence in both men and women in their 40s and 50s would approach
60%, the researchers indicated in the Aug. 27 issue of *The Lancet*, part of
a series of papers on the growing worldwide burden of obesity.

Wang and colleagues also projected that, as a result of the burgeoning obese
population, the U.S. will see the following health impacts:

- 6 to 8.5 million more people with diabetes
- 5.7 to 7.3 million more cases of heart disease and stroke
- 490,000 to 670,000 additional cancers
- 26 to 55 million quality-adjusted life-years lost

The economic burden of these increasing morbidities will be substantial, the
researchers indicated -- medical expenditures alone will be higher by $48 to
$66 billion annually by 2030, without taking into account lost productivity
and other indirect costs associated with a generally sicker population.

Reduced productivity would add another $390 to $580 billion to the annual
tab, the researchers said, based on a 2009 study linking obesity to lost
work time.

Another country with an aging population and a growing problem with obesity
is Great Britain. Wang and colleagues analyzed NHANES-like health data
collected in England from 1993 to 2008, finding slightly lower prevalences
of obesity relative to the U.S., but similar rates of increase.

If the current trends in England continue, they would project to obesity
prevalences in 2030 of about 40% in men and 35% in women.

Both NHANES and the Health Survey for England (HSE) involve interviews and
physical exams in more than 10,000 people per iteration. The HSE is repeated
annually, while NHANES is conducted over two-year periods. In both programs,
the individual participants change from one survey to the next, but they are
selected to be sociodemographically representative of the national

Wang and colleagues used epidemiological and outcomes data in the literature
to estimate the disease burdens that would result from the growing
prevalence of obesity.

They also calculated what would happen if everyone's BMI was 1% lower --
approximately 1 kg (2 lb) in an average adult.

"This change might sound small, but such a scenario would have a substantial
effect on consequent health burdens," the researchers wrote.

In the U.S. more than 2 million cases of diabetes, roughly 1.5 million
cardiovascular disease diagnoses, and about 100,000 cancers would be
avoided, their models showed.

Wang and colleagues acknowledged that their calculations were "mere
extrapolations from available data" and that current trends may very well
not continue.

"Past trends do not always predict the future," they wrote. YOU CAN BE THE CHANGE!

An important finding was the rising burden of obesity among people 60 and
older, the researchers emphasized. Of the 65 million additional obese people
projected in the U.S. in 2030, 24 million would be in this age range.

This population -- already the sickest and most expensive in terms of
medical costs -- is the fastest-growing in the U.S. and Britain. Therefore,
the overall disease burden and economic effects of obesity may be magnified.

In addition to their caveat about extrapolating trends into the future, Wang
and colleagues cited other limitations to the study: methodological issues
related to the NHANES and HSE surveys; uncertainties in the relationships
between obesity, other diseases, and economic impacts; and the study's
20-year timeframe, which may underestimate future impacts of pediatric
The study was supported by the National Collaborative on Childhood Obesity
Research, which coordinates childhood obesity research across the National
Institutes of Health, the CDC, the Department of Agriculture, and the Robert
Wood Johnson Foundation.
Study authors declared they had no relevant financial interests.
*Primary source: *The Lancet
Source reference:
Wang Y, et al "Health and economic burden of the projected obesity trends in
the USA and the UK" *Lancet* 2011;

Another source of info for you non readers: VIDEO

Until next time..
look good, feel good, do good

Wednesday, September 7, 2011

Let the countdown begin...

Count to what you ask....
6 days till I launch the new and improved Sara B Consulting website and blog!!!
so so excited! Stay tuned for the big event.
Until next time...
look good, feel good, do good

Tuesday, September 6, 2011

Grilled Parmesan Broccoli

These is a delish side to any meal and kids love it too with the added dash of cheese!
As grilling season come to an end, don't think you have to pack up this recipe as you pack up your flipper and tongs. This would be awesome roasted and broiled as well.

Grilled Parmesan Broccoli
6 cups fresh broccoli spears
2 1/2 tablespoons lemon juice
2 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
3/4 cup grated Parmesan cheese
1.Place broccoli in a large bowl. Combine the lemon juice, oil, salt and pepper; drizzle over broccoli and toss to coat. Let stand for 30 minutes.
2.Coat grill rack with nonstick cooking spray before starting the grill. Prepare grill for indirect heat. Toss broccoli, then drain marinade. Place Parmesan cheese in a large resealable plastic bag. Add broccoli, a few pieces at a time, shake to coat.
3.Grill broccoli, covered, over indirect medium heat for 8-10 minutes on each side or until crisp-tender.
Until next time...
look good, feel good, do good

Friday, September 2, 2011

Crab & Cream Cheese Stuffed Mushrooms

How about some fungi with your dinner tonight!
One cup of crimini mushrooms provides a good, very good, or excellent source of 18 different vitamins, minerals, and antioxidant phytonutrients. To maximize their flavor and the retention of their nutrients it is important to not to overcook them. That's why (WHFoods) recommends healthy sauteing crimini mushrooms for just 7 minutes to bring out their best flavor while maximizing their nutrient retention.
Health benefits: immune system support, anti-inflammatory properties, antioxidants, aid in cardiovascular health and the list goes on.
I recommend getting at least one serving of fungi in each week. They are easy to throw in salads, eggs, or on top of a burger. I love these tasty and easy appetizers.

Crab & Cream Cheese Stuffed Mushrooms
from the kitchen of Mike Brown, brother-in-law & Crossfit Des Moines owner
8 oz low fat or fat free cream cheese (I used half of each as I like the creaminess of low fat)
1 package of crab meat
1/4 C parmesean cheese
black pepper
olive oil
1 tsp minced garlic
Take the stems out of the mushrooms and chop up. Saute stems with olive oil and a teaspoon of minced garlic. On the side mix up crab meat, 8oz of cream cheese, 1/4 cup parm cheese, black pepper.
Once the sauteed mushrooms have cooled,add to mixture. Take mixture and fill the mushroom caps and cook 350 for 20 mins.

I wonder how these would fair at a tailgate :) GO CYCLONES!!!

Until next time...
look good, feel good, do good

Wednesday, August 31, 2011

Pesto Pasta

I LOVE pesto so this time of year when basil is growing like weeds and my CSA supplied me with TON of fresh garlic, I make pesto. Any extra amount I freeze for a later date.
Fresh Basil Pesto Recipe
from Simply Recipes
Prep time: 10 minutes
2 cups fresh basil leaves, packed
1/2 cup freshly grated Parmesan-Reggiano or Romano cheese
1/2 cup extra virgin olive oil
1/3 cup pine nuts or walnuts
3 medium sized garlic cloves, minced
Salt and freshly ground black pepper to taste
Special equipment needed: A food processor (Check's sales on Cuisinart food processors)
1 Combine the basil in with the pine nuts, pulse a few times in a food processor. (If you are using walnuts instead of pine nuts and they are not already chopped, pulse them a few times first, before adding the basil.) Add the garlic, pulse a few times more.

2 Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.
Serve with whole wheat pasta, or over baked potatoes, or spread over toasted baguette slices.
See some of my other favorite uses for pesto here.
Yield: Makes 1 cup.

I grilled up chicken, sliced uptomatoes, and cooked up whole wheat angel hair to combine with the pesto for a delish dinner.

Check out for info on the 31 Heroes WOD this Saturday!

Until next time...
look good, feel good, do good

Monday, August 29, 2011

Nutrition Advice, take it or leave it?

Nutrition Advice: Take It Or Leave It, But Should You Give It Out?
From NASM Newsletter

Key Points
Personal trainers help clients achieve their personal health, fitness, and performance goals via the implementation of exercise programs and suggestions in lifestyle modification, including nutritional recommendations.Prudence about scope of practice and providing useful referrals to dietetics professionals when appropriate is essential to responsible practice, and serving clients' needsAccording to a 2002 article in the Journal of the American Dietetic Association , food and
nutrition misinformation can be a serious barrier to public health.

With certifications, continuing education, and even university-based education, fitness professionals bring safe, science-based exercise
> programming to their clients and group class members. But what about dispensing nutrition advice? When a client asks, "what do you think of this supplement? or "what diet should I follow to reduce body fat, improve my mile time, or vertical leap?" What should the answer be?
Personal trainers help clients achieve their personal health, fitness, and performance goals via the implementation of exercise programs and suggestions in lifestyle modification, including nutritional recommendations.
The Issues
> Not many years ago, the fitness field lacked the standardization and
> professionalism it is beginning to enjoy. Today, consumers are
> becoming better informed about how to locate a certified personal
> trainer and trainers are becoming more knowledgeable about how to find
> qualified continuing education. Consequently, the profession is
> benefiting from standards that are producing safe and consistent
> results. However, questions remain about fitness professionals and
> nutrition counsel.
Who should dispense nutrition recommendations? What
> are the prudent parameters of scope of practice with dietary advice
> and how can trainers learn to recognize and respect them? Before
> trying to answer these questions, it is important to define some of
> the terms and credentials in nutrition -- both qualified and
> questionable.

> Many accredited universities offer degrees in nutrition. A bachelor's
> degree (B.S.) in nutrition requires four years of full-time study that
> qualify a graduate for entry level positions in dietetics. These
> positions are extremely varied and might include work with a food
> company, a government agency such as the USDA, or a medical environment.
> The Registered Dietitian (R.D.) credential is available to individuals
> who obtain a bachelor's degree in nutrition, complete an American
> Dietetics Association (ADA) -approved dietetic internship, and pass a
> comprehensive written test. RDs must keep their credentials current,
> just as fitness professionals keep their fitness certifications
> current,
with continuing professional education credits (CECs). RDs
> also have varied employment, including corporate wellness, community
> and public health settings, sports nutrition, universities, medical
> centers, research areas, and many others. Although completion of a
> master's degree and PhD is valuable to nutrition professionals, it is
> not required to become a Registered Dietitian.
> There are other credentials in the field of dietetics, some credible
> and many questionable
. For example, active membership in the American
> Society for Nutritional Sciences (ASNS) -- formerly called the
> American Institute of Nutrition -- is open to those who have published
> meritorious research on some aspect of nutrition and are presently
> working in the field. The Certification Board for Nutritional
> Specialists was founded by the American College of Nutrition in 1993.
> It offers a Certified Nutrition Specialist (CNS) credential to
> professionals with an accredited master's or doctoral degree that also
> have clinical experience and pass an examination.
> However others, like the Certified Nutritional Consultant (CNC),
> issued by the Society of Certified Nutritionists, do not require the
> same rigorous study or clinical experience that an RD must
> successfully complete. Other questionable credentials include
> Certified Clinical Nutritionist (CCN) and Certified Nutritionist (CN).
> Because the titles "nutritionist" and "nutrition consultant" are
> unregulated in many states, they have been adopted by many individuals
> who lack accreditation and are unqualified to practice.

> Forty-one states have laws that regulate the profession of dietetics
> and nutrition. (Iowa is one of those)
> The regulations fall into the following categories:
> licensure
> statutory certification
> registration.
> This is a complicated legal environment. According to Craig Busey,
> legal counsel to the ADA, "The treatment of this issue varies greatly
> from state to state. Some states address the difference indirectly by
> delineating the difference between dietetics and other forms of
> nutrition counseling, while others equate dietetics to nutrition
> practice. This notable lack of uniformity adds to the confusion and
> makes a general answer all the more problematic."
> While the discussion can get bogged down in legal minutia, it is
> important for fitness professionals to realize why they got involved
> in fitness. For most, it was the desire to help people. Busey adds,
> "dietetic licensure laws generally do not limit the right of an
> individual to provide nutrition advice and information related to non-
> Medical Nutrition Therapy (MNT)."
> With as many as 70% of American deaths due to diet-related diseases
> and conditions(1) , there's plenty of need.

Did you know?
> Twenty-four percent of physical activity professionals believe they
> know enough to provide all the information their clients need on
> nutrition, compared with 14 percent of dietetics professionals who
> stated that they know enough to provide all the information their
> clients need on physical activity. (2) In fact, according to IDEA
> Fitness Journal (2002) 26 percent of personal trainers use nutritional
> analysis software, 70 percent provide nutritional assessment, and 75
> percent provide nutritional coaching - practices that should be
> reserved to the scope of practice of registered dieticians who have
> four years of specific nutrition education. (3)

> With most health professionals looking toward the combination of
> balanced nutrition and regular physical activity to help stem the
> rising tide of obesity, it makes sense that those professionals
> trained in nutrition and those trained in physical activity should
> collaborate to help consumers realize the potential benefits of these
> healthful lifestyle practices.
In 1997, the American College of Sports
> Medicine (ACSM), the ADA, and the International Food Information
> Council (IFIC) retained the Gallup Organization to conduct telephone
> interviews of both ADA and ACSM members to determine attitudes on
> nutrition and physical activity. The poll indicated that physical
> activity professionals tended to be more confident in their ability to
> provide nutrition information than dietetics professionals were about
> their ability to provide physical activity information. Even dietetics
> professionals observe specific limits to their practice scope, called
> the Scope of Dietetics Practice Framework (SODPF). (4) In theory, an
> RD without an accredited fitness certification has no more authority
> to give out specific exercise advice than a certified fitness
> professional does to give out specific dietary instructions.
What's the harm?
> For fitness professionals, the dangers of giving advice outside of
> practice are significant. According to a 2002 article in the Journal
> of the American Dietetic Association , food and nutrition
> misinformation can be a serious barrier to public health. Misinformed
> consumers may not only have a false sense of security about their
> health and well-being, but they also may delay appropriate, effective
> healthcare or replace it with products, services, or behaviors that
> may be harmful to their health. (5)

> If a fitness professional does not hold a recognized nutrition
> credential, how should they proceed with nutrition advice? "Certified
> personal trainers can provide general, non-medical nutrition
> information," explains Cynthia Sass, MPH, MS, RD, and ADA
> spokesperson. "But, they should not perform individualized dietary
> assessments, prescribe individualized diets, or even individualized
> dietary advice."
Sass adds, "General information can be very helpful
> and still provides a great deal of freedom to talk about nutrition in
> a general way such as educating clients about the difference between
> saturated and unsaturated fat; which foods are good sources of fiber,
> etc. However, the fitness professional should be 100 percent confident
that the information they are providing is accurate, up-to-date, and science-based."
This is a challenging question," adds Dr. Mike Clark, President of the National Academy of Sports Medicine. "Only because there is no easy 'yes' or 'no' answer. Like with exercise, we want our professionals to always provide the best service to their clients, all things considered. If a trainer can help a healthy individual improve their diet, they should, through delivering general guidance which is science-based and well supported by established health authorities.
However, if the individual seeks medical nutrition therapy, they should pursue a qualified professional, a Registered Dietician, to
deliver this support."

Dr. Clark also points out that most accredited fitness certifications, including NASM Certified Personal Trainer, do include some nutrition information as well. NASM and other accredited role and functions of the macronutrients (protein, carbohydrate, and fat) in performance and healthy weight achievement. They should understand the role and importance of water, fiber, and the micronutrients (vitamins and minerals) and the basic nutrition guidelines for altering body composition. Certified fitness professionals should also be aware of issues surrounding supplementation, including the legislative environment regulating
supplements, as well as the government's Dietary Reference Intakes for
healthy people.

How to know what to say when
> With this knowledge, how can fitness professionals determine if they are stepping outside their scope of practice? By asking themselves a few key questions. This will insure that they are giving out sound, science-based information, thereby protecting their liability, professional ethics, and their client's well-being.

When to Refer
If you are a fitness professional, without a qualified credential in nutrition, here are some questions to consider. If the answer is
"yes," the client should be referred to a dietetics professional.
1. Is there a possibility that the client has a disease or co-morbidity associated with their weight or with their health?
2. Would your advice be considered medical or in the context of
disease treatment?

3. Does your advice involve the interpretation of blood work or other clinical tests?
4. Is the client asking you for individualized dietary assessment?
5. Is the client asking you to prescribe an individualized diet or
dietary advice (versus general information like portion awareness or nutrient density)?
6. Are you recommending a supplement as part of your counsel?
7. Is your client trying to manage medical symptoms through diet?
8. Could your assessment or advice possibly cause a delay in treatment
or a misdiagnosis that may result in serious harm to your client?
9. Could your advice result in an unwanted interaction between
foods/drugs, foods/medical condition, supplement/drugs,
10. Did you neglect to access the authorities and academic research on the topic in question?

> "The ultimate success of these two groups working together," explains
> ADA spokesperson Cass, "is that it isn't about territorialism. It's
> about working together and respecting scope of practice which is in
> the best interest of the trainer and the client." The need for sound,
> science-based nutrition information is evident. Consumers are confused
> and have a hard time discerning fact from fiction and science from
> marketing. However, an examination of issues surrounding scope of
> practice reveals that the lines are not always clear and ongoing
> vigilance and evaluation are necessary to best serve clients' needs.
> The general consensus among wellness professionals is that
> science-based, general information about healthy nutrition, including
> nutrient density, portion awareness, and the potential dangers of
> supplements and fad diets, remain inside the fitness professionals'
> scope of practice. In all cases, fitness professionals should continue
> to enlighten themselves through qualified continuing education so they
> can always position themselves as their client's best advocate and
> resource.
> References
> (1) Nestle M. Food Politics: How the Food Industry Influences
> Nutrition and Health University of California Press; 2003.
> (2) Professionals' Opinions Concerning the Role of Nutrition in
> Physical Activity for a Healthy Lifestyle. Princeton, NJ: The Gallup
> Organization; 1997.
> (3) Ryan, P. Trendsetting. IDEA Fitness Journal 2004;16(5):S2-S14.
> (4) Understanding and Using the Scope of Dietetics Practice Framework:
> A Step-Wise Approach. J Amer Diet Assoc 2006;106:(3):459-463.
> (5) Ayoob KT, Duyff, RL, Quagliani, D. Position of the American
> Dietetic Association: Food and Nutrition Misinformation. J Amer Diet
> Assoc 2002;102:260-266.
> (6) American College of Sports Medicine; The American Dietetic
> Association; International Food Information Council. For a Healthful
> Lifestyle: Promoting Cooperation Among Nutrition Professionals and
Physical Activity Professionals. J Amer Diet Assoc 1999;99(8).

Saturday Sept 3rd 8:00. CFDM will be hosting a memorial WOD for the 31 souls who lost their lives on Aug 6th in helicopter crash. Please visit www.31heroes.comto register if you wish to donate and receive a t-shirt.

Until next time...
look good, feel good, do good

Wednesday, August 24, 2011

Roasted Red Pepper Dip

Looking for a great app for your next dinner invite or party!? Look no further! This dip ROCKS and is so fresh with seasonal summer squash as dippers.

Roasted Red Pepper Dip

with Veggie Crudites
1 C olive oil mayo

1 8 ounce 1/3 fat cream cheese (I used half fat free, half reduced fat), at room temp

1/2 C roasted red pepper in oil, drained and chopped

2 cloves garlic, pressed

1/4 tsp cayenne pepper

1 tsp black pepper

1/2 to 1 tsp sea salt

3 green onions with tops, thinly sliced

1/4 C chopped basil (optional)


In a food processor, pulse the mayo, cream cheese, red peppers, garlic, cayenne, pepper, and salt until blended. Add onions and if desired, basil and process briefly. Serve at room temperature with veggies or toasted baguettes.

Option: this can be made in to a Sun-Dried tomato dip by simply replacing the red peppers.

Monday, August 22, 2011

Zucchini Bread

For those of you who have a garden...have you started your stock pile of zucchini? Did you let some grow too big and not quite sure what to do with it all? Look no further...
Zucchini Bread
I love this recipe and so does everyone else I share it with.
Helpful hint: grate zucchini and freeze in Ziploc bags so you can make this bread all year long!
2 (up to 2 .5) cups zucchini, grated, juices NOT removed (1 large zucchini or 2 small)
1 cup canola oil or half unsweetened applesauce/half oil
3 eggs, beaten
2 teaspoons Watkins vanilla extract
1 1/4 cups sugar or organic evaporated cane juice, Stevia, OR you could try honey?!?
1 1/2 cups unbleached all-purpose flour + 1 1/2 cups white whole wheat flour if you can find OR regular whole wheat flour (Sift flour together with the baking powder/soda/salt/spices for a lighter texture.)
1/2 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon salt
3 teaspoons cinnamon
1/8 teaspoon nutmeg
Combine zucchini, oil, eggs and vanilla. Stir in sugar. Stir in flour with baking powder, baking soda, salt, cinnamon and nutmeg until combined. This is easier when done in batches. If the batter looks thick, don’t panic! Place batter into two loaf pans that have been sprayed with cooking spray, and bake for 1 hour at 350 degrees. Enjoy!

Good quote: “If we only address the symptoms and not the causes, the same problems will come back again.” Dean Ornish, M.D. founder and president, preventative medicine research institute

Until next time...
look good, do good, do good

Wednesday, August 17, 2011

Homemade Baby Food

With Trey turning 6 months yesterday (and my 27th bday, wahoo), he has graduated to solid foods in addition to his mommy's milk diet. That's right, my little boy gets to eat veggies! This couldn't be more exciting for me :) As you might have guessed, I make my own food as it is the simplest process.

I received a baby cook book, The Best Homemade Baby Food on the Planet, which has been a nice guide for how to store, freeze, and schedule. It also has some great recipe/combo ideas for when he gets more advanced however, the "starting off" recipes make me laugh:
Zoom Zoom Zucchini
1 small zucchini

1/4 C breastmilk, water, or formula

Creamy Butternut Squash Puree

1/2 small butternut squash

2 T breastmilk

Steam veggies or roast in oven till soft. Allow to cool. Puree in food processor, baby food grinder, or blender. Add breastmilk to reach desired consistency. Serve!
Can you handle that?! The recipes do get a bit more complex, but nothing you can't handle. I make a big batch by doubling, tripling, or quadrupling) during a free moment (naptime) and freeze in ice cube or baby food freezer containers. Now I have food whenever I need it!

Check out to learn about when and how to start solids

Check out Momtastic for a quick guide on how to get prepare

Check out Homemade Baby Food for recipe ideas

Although he hasn't tried all of these, so far I've made sweet potato, zucchini, carrots, beets, broccoli, mango, plum, and nectarines.

Look at all that color aka nutrients for his growing body and mind!

Homemade Baby Food: Advantages of Making It Yourself

Parents who prefer homemade baby food have many reasons for their choice.
They know exactly what they’re feeding their baby.
It’s more economical than buying pre-packaged foods (although some parents note that this is not always the case).
They can choose their own fruits, vegetables, and other foods for purees, instead of relying on the flavors chosen by manufacturers. You’re not going to find melons or avocados in the baby food section of the supermarket.
It gets the baby used to eating the same food as the rest of the family -- just in puree form.

On a side note, for Trey's health and my peace of mind, I personally choose to purchase organic for at least the dirty dozen items.

Seriously Mom, I'm trying to eat, enough with the pictures!
Until next time...

look good, do good, feel good

Monday, August 15, 2011

Juicy Juices!

Can I get a dramatic drum roll....introducing my new kitchen toy....

She a beaut.

I've tried lots of fun combinations of fruits and veggies.
Like this one made of carrots, apples, and watermelon.

Find some great recipes here
Don't shy away from these recipes just because you don't have a juicer, a blender works well for many.

J particularly likes the green ones ;)
Until next time...
look good, feel good, do good

Friday, August 12, 2011

State Fair Time

Yes, it's that time of year....and time for a repost:
How to Eat Healthy at the State Fair
Until next time...
look good, feel good, do good

Wednesday, August 10, 2011

Farmer's Market Food - Fresh and Fit

Have you visited your local farmer's market yet!? There is no excuse as there are a bizillion in's a list to find one near you.
Check out my latest article in Iowa Momentum Magazine

recipes found here

Thanks to my intern Caroline McKinney for her contribution!
Great quote: “If only we cared as much about our Net Health as we do our Net Wealth.” -Sekou Andrews
New website coming soon!!!
Until next time...
look good, feel good, do good

Monday, August 8, 2011

Kale and Mushroom Stuffed Grilled Chicken

This recipe was adapted from one of my favorite recipes Cranberry-Stuffed Chicken. With summer and grilling season in full swing I wanted to try grilling instead of baking and use more seasonal produce. Whatever you have on hand and use you really can't go wrong with the stuffing....just follow the basic instructions.
Kale and Mushroom Stuffed Grilled Chicken

2 tsp olive oil, divided
4 medium shallots, minced
1/3 cup sliced mushrooms

1/3 cup cranberries
4 cups shredded kale, packed
4 T toasted pine nuts or walnuts
2 tsp fresh sage, chopped
sea salt, to taste
1/4 t ground pepper, divided
4 4oz boneless, skinless chicken breasts
juice 1/2 lemon
Heat 1 t oil in a saute pan over medium high heat. Add shallots and saute until softened, stirring frequently for about 2 minutes. Add mushrooms and continue to cook for one minute, stirring frequently. Add kale to pan, stir well and cook until wilted, about 1 min. Stir in nuts and sage, season with salt and pepper, and pour stuffing into a mixing bowl lined with a paper towel to drain excess liquid. Set aside and allow to cool at room temperature.
Lay 1 chicken breast horizontally on a cutting board. starting at the thickest side of the breast, hold a sharp knife parallel to the work surface and slice breast horizontally about 3/4 of the way through, then open up breast like a book.
Place sliced breast opened-faced and flat between 2 pieces of plastic wrap and gently pound to 1/2 inch thickness with flat side of meat mallet or rolling pin. remove plastic wrap and repeat process with remaining 3 breasts. Divide stuffing evenly among 4 breasts, placing stuffing lengthwise along bottom edge of each breast. Carefully roll up the chicken breast tightly (like making a sandwich wrap) Secure with toothpicks.
In small bowl, whisk together lemon juice, remaining olive oil and salt and pepper. Brush over chicken.
Place on grill and cook for about 30 minutes or until chicken is fully cooked (165F internal temp) and stuffing is heated throughout.

Until next time...

look good, feel good, do good

Thursday, August 4, 2011

Burger Pizza

Burger Pizza

adapted from Clean Eating Magazine


8 oz lean ground beef (I use grass fed from Wallace Farms)

1 small onion, chopped

1/2 tsp Italian seasoning

sea salt and fresh ground black pepper, to taste

14 1/2 no salt added diced tomatoes, drained (can use fresh tomatoes as well)

3 T Dijon mustard or regular

1 C low fat ricotta cheese

1 C 2% mozzarella cheese

1 1/2 C baby arugula or baby spinach

1 whole wheat crust (I used whole wheat dough from Trader Joes)

follow directions on dough bag

mushroom slices (optional but as always I pile on the veggies where I can)


Preheat oven to 450F. Preheat a nonstick skillet on medium-high heat. Add beef, onion, Italian seasoning, salt and pepper and cook for about 5 minutes, breaking up beef with a spoon or spatula until no longer pink, Stir in tomatoes and Dijon mustard. Set aside. Place crust on a pizza pan and spread ricotta cheese over top. Top with beef mixture, spinach and top with mozzarella. Bake for 10 minutes or until cheese melts and dough is cooked. Remove from oven and let rest for 1 minute before slicing.


Until next time...

look good, feel good, do good

Monday, August 1, 2011

Sun-Dried Tomato & Red Pepper Chicken Penne

Sun-Dried Tomato & Red Pepper Chicken Penne

from Clean Eating Magazine

With a recipe title like that how can you not be drooling and licking your chops. The cold pasta salad which I decided to make hot was delish and worth a try.


2-5 oz boneless skinless chicken breasts

1 tsp olive oil

2 tsp dried herbs of sort, come on...get creative

1 tsp fresh ground black pepper

1 1/2 C uncooked whole wheat penne pasta

1 yellow bell pepper, diced (good to purchase organic)

2 T finely chopped fresh basil

Red Pepper Sauce

1 red bell pepper, coarsely chopped

1/2 cup sun dried tomatoes, coarsely chopped

2 tomatoes. coarsely chopped

1/4 unsalted raw cashews

1/4 whole fresh basil leaves

1 clove garlic

1 shallot, halved

fresh ground pepper, to taste


Preheat grill to medium -high. Diagonally score (1/4inch deep) chicken breasts and rub with a thin coating of oil, dry rub and black pepper, dividing evenly. Grill chicken for about 7 minutes per side until juices run clear when pierced with a fork (or, roast in oven for about 20 minutes.) set aside until cool enough to handle, about 10 minutes, then chop. Meanwhile, prepare pasta according to package directions. Rinse in cold water to remove sticky starches; drain well and set aside. Prepare red pepper sauce: In a blender or a food processor, add all sauce ingredients; blend until very smooth. In a large bowl, toss pasta with 1 to 1 1/2 cups red pepper sauce, yellow pepper, chicken and basil.

Until next time...

look good, feel good, do good

Thursday, July 28, 2011

Basil Lemon'itos

This refreshing summer drink comes from the blog of my girlfriend Robin who just welcomed her baby girl into this world, Bella! She introduced me to these fabulous thirst quenchers last summer while laying poolside (what better setting.)

Find the recipe at Indulge

Until next time...

look good, feel good, do good

Monday, July 25, 2011

My Plate - Make it Your Own

This is USDA's MyPlate, which replaces MyPyramid. By now, if you haven't heard about the change you must be living under a rock. The plate method is nothing new to myself and other dietitians so we are excited, for the most part, to see the change. There are a few things that could be clarified, one of those being personlization. Therefore, when I ran across this article "How to Make MyPlare You Own," I knew I had to share.
How to Make MyPlate Your Own
By Hana A. Feeney, MS, RD, CSSD
The United States Department of Agriculture (USDA) has replaced MyPyramid with MyPlate ( This plate was designed to simplify complex nutrition messages and provide the general public with a basic idea of how to improve their daily food choices by presenting food groups on a plate.
USDA's MyPlate
As seen above, "Vegetables" refers to all vegetables and legumes including beans and lentils; "Fruit" includes all fruits; "Grains" includes intact grains like oatmeal or brown rice and grain products such as breads, pasta and crackers; "Protein" includes fish, chicken, meat, legumes, nuts, and eggs; "Dairy" includes milk, yogurt and cheese.
Dietitians have been using plates for years to portray balanced food choices for clients. However, dietitians are able to personalize a plate for an individual to fit their clients’ lifestyle. What if you are in a heavy training phase or trying to lose weight? What if you have diabetes or prefer a vegetarian diet? How would that change the balance of foods on YOUR plate? How would your lifestyle and health concerns impact your food choices?
While this article isn’t the same as a personal consultation, here are some general plates that I recommend for different groups of people, starting with some changes that I’d make to MyPlate for all of us.

A Better Way to Categorize Foods
The USDA’s “Vegetables” group needs reorganization.
The USDA has grouped all vegetables, including starchy vegetables, beans and lentils, into one group. While this may simplify things a bit, it's not nutritionally appropriate. The “vegetables” group should be non-starchy vegetables only. This would include lettuce, greens, carrots, tomatoes, broccoli, cabbage, etc., all vegetables except starchy vegetables and beans and lentils. Starchy vegetables, including all varieties of potatoes, winter squash, and corn, along with all beans and lentils should move over to the “Grains” side of the plate.

Let “Fruit” accompany your meal and expand the Non-Starchy Vegetable section.
Filling only a quarter of your plate with non-starchy vegetables, as pictured by the USDA, will leave you short on ever-important fiber and antioxidants. Fill half of your plate with tasty, crunchy and colorful non-starchy veggies and add fruit to your meal as a side or a dessert.

Grains should be “Whole Grains”.
The USDA recommends that half our grains be whole. However, this advice leaves us eating a significant amount of empty calories in refined grain breads, pastas, crackers and cereals. An emphasis on making all grains choices whole is more appropriate and certainly doable for most of us. These 100 percent whole grain foods are widely available and their tastes and textures have greatly improved during the past five years. This whole grain reference includes all 100 percent whole grain breads, crackers and pastas, and even better choices, intact whole grains, such as old-fashioned oatmeal, brown rice, wild rice, quinoa, millet and amaranth.

Get rid of the dairy group and consider those foods a part of the “Protein” category.
We don't need dairy foods with every meal as the USDA suggests. We can get the nutrients from dairy in a variety of other foods. Dairy foods provide significant amounts of protein and minerals, and are more appropriately categorized with Proteins.
Therefore, from a nutritionist's perspective speaking from an evidenced base practice, I believe the plates could accommodate specific needs like this:

General MyPlate

Vegetarian or Vegan Plate

You must consider legumes (including whole soy), nuts and seeds and dairy (if included) as your “Protein” category.

Type 2 Diabetes or Insulin Resistance Plate

You should consider milk and yogurt with the other higher carbohydrate foods on the whole grain and starchy veggie side of the plate. Consider milk and yogurt as options with whole grains, beans, lentils and starchy vegetables. Cheese is still a part of the "Protein" group.

High Volume Endurance Training

You need more carbohydrate overall. To accomplish this, reduce the proportion of vegetable and protein foods on your plate and increase whole grains, starchy vegetables and beans and lentils.

Weight Loss

To reduce portion size, choose a slightly smaller plate and eat proportionately more fish, poultry and eggs than whole grains, beans, lentils and starchy vegetables.

Be Flexible
These plates demonstrate how flexible your diet can, and should, be. There is no perfect way of eating and your diet should change as your lifestyle changes. Eating well is all about balancing your nutritional needs to meet your athletic and health goals. Using an image of a plate helps with basic meal planning and understanding the general concepts of balance. For your specific athletic and health goals there is much to learn about your body, your food choices and your nutritional needs in order to reach your personal goals.

New site coming soon!!!!

Until next time...
look good, feel good, do good

Sunday, July 17, 2011

Smoothie Guide

I LOVE smoothies! In the summer I dream about them on my long, hot runs like on Saturday with scorching temps in the high 90s.
Actually, Saturday marked the completion of week two of J and I's NYC marathon training....that's right...I am getting marathon numero 3 under my belt this November. And as I say with each marathon, this will one and then done. Chicago, Boston and NYC....not a bad line up.

Another great post from Appetite for Health:
Guide to making a healthy smoothie
Until next time...
look good, feel good, do good

Friday, July 15, 2011

Tall Grass Grocery Coop

Have you heard about the Coop grocery store opening in Valley Junction: Tall Grass Grocery!?

I am soooo excited as I fell in love with my coop in Iowa City: New Pioneer.

Why join or shop at a coop you ask? Check out the site to learn more!

I love the discount from being a member and a convenient, one-stop shop for local and organic produce.

Until next time...

look good, feel good, do good

Tuesday, July 12, 2011

Summertime Orzo Salad

This is the perfect salad to bring to all your summer picnics. I first published it last summer here: Orzo Salad, but had to let it shine again.
Summertime Orzo Salad

1 pound dry orzo pasta
1/2 cup olive oil
2 cups fresh spinach, torn, best to buy organic
4 ounces crumbled feta cheese
1/2 cup dried cranberries
8 fresh basil leaves, torn, gentle with these as they bruise easily
1/2 cup toasted pine nuts, no pine nuts? Try walnuts!
3 tablespoons lemon juice
1 & 1/2 teaspoons sea salt
1 teaspoon freshly ground black pepper
1 carton cherry tomatoes, halved
Cook orzo in a large pot of boiling salted water, stirring occasionally, for 8 to 10 minutes or until tender but still firm to the bite. Drain pasta and spread on a large baking sheet to cool. Transfer cooled orzo to a large serving bowl. Add all remaining ingredients and toss gently to combine. Serve chilled.
Until next time...
look good, feel good, do good

Thursday, July 7, 2011

Peach-Mustard Pork Chops & Fourth Festivities

I hope everyone had a fun and safe Fourth of July! J, Trey, and I had a fabulous holiday weekend with lots of friends, family, fun and food. Here are the highlights and a delish recipe.
Kelli and Mike invited my parents and us over for a first-class BBQ...

Mom made these adorable flag cupcakes for dessert and Mike was the master chef for the rest

Italian Grilled Portobello Mushrooms

Mini Reubens

Iowa Sweet Corn

Italian Grilled Veggies

Look at this spread! The pork chops would have knocked my socks off had I been wearing any.

Peach-Mustard Pork Chops
Adapted from Food Network Get Grilling


4 pork chop (1 1/2 inch thick)

Safflower oil for brushing

Sea salt

Freshly ground black pepper
For Sauce:
3 T unsalted butter (you could use Land O'Lakes whipped)

2 T minced onion

2 cloves garlic, minced
3 T cider vinegar
1/4 C Dijon mustard
1/2 C whole-grain mustard
3/4 C peach jam or preserves

1 T bourbon

1/2 tsp sea salt

Instructions for chops:
Prepare grill to high heat. Position a drip pan under the grate on the cooler side of the grill. Brush the chops on both sides with salt and pepper and oil. Set aside for 15 minutes. Grill chops over heat until brown on both sides about 4 minutes per side. Move them to the cooler side and brush with sauce. Cook the chops, covered, turning and basting with sauce every 5 minutes, until thermometer inserted into chop reads 140F. Let rest 10 minutes.

Instructions for sauce:

Melt the butter in a saucepan over medium heat. Add onion and garlic and cook until translucent, about 3 minutes. Add the vinegar and boil until almost completely reduced and the mixture looks like wet sand, about 4 minutes. Whisk in both mustards and jam. Simmer, whisking, until jam melts, about 1 minute. Remove the pan from the heat and stir in the bourbon and salt.
Jordan Creek Dueling Pianos and Fireworks

we met some of our good pals, Jack, Rachel, and their daughter Ella (6 months)

seriously Mom, the ladies love me

my boys :)
Lake Panora

Our new neighbors invited us up to their lakehouse Monday....thanks Chris and Tracy! What a perfect setting for the Fourth of July!
We did all the summer appropriate activities...

watermelon eating in the lawn

our sweet neighbor girls...Stella, Jordan, and Chloe

We enjoyed lots of water activities...

tubing....and crashing

skiing and jet skiing

and of course, fireworks!

Until next time...

look good, feel good, do good