Mediterranean Tuna Salad

Ingredients 4 (6-ounce) cans albacore or chunk light tuna (in water), drained well 6 ounces chopped artichoke hearts, drained 1/2 cup chopped red bell or piquillo peppers 3/4 cup sliced Kalamata olives 1/2 small red onion, finely chopped 1/4 cup chopped flat-leaf parsley 1/4 cup chopped fresh basil or 2-3 tablespoons dried 2 cloves garlic, … Continue reading Mediterranean Tuna Salad

Cauliflower Steaks with Spiced Corn

Ingredients 2 large heads of cauliflower, stems lightly trimmed 2 ears of corn, shucked 1/4 cup vegetable oil 1 fresh red chile minced or red chili flakes 4 scallions, chopped 2 teaspoons drained capers Salt and freshly ground black pepper Directions Preheat the oven to 375. Cut three 3/4-inch-thick center slices from each head of … Continue reading Cauliflower Steaks with Spiced Corn

Why Strength Train?

As we age, our muscles begin to shrink and lose mass. The number and size of our muscle fibers also decrease. Fortunately, we can counteract the effects of the aging by exercising. Exercise can increase the strength and size of our muscles. Aging is associated with a loss of bone mass which could lead to … Continue reading Why Strength Train?

How Active Are You?

The primary role of a Lifestyle and Weight Management Coach is to help individuals live healthier lives over the long haul. Exercise alone is not enough. A knowledgeable Lifestyle and Weight Management Coach can educate the client on the need for a lifelong committment to overall lifestyle change. That may seem intimidating but the changes … Continue reading How Active Are You?

Spicy Salmon

Ingredients 1/4 cup balsamic vinegar 1/4 cup lemon juice 1/4 cup soy sauce 1 teaspoon salt (optional) 1 tablespoon brown sugar 1 1/2 teaspoons ground ginger (fresh or powdered) 1 teaspoon paprika 1 teaspoon black pepper 1 teaspoon crushed red pepper flakes 4 cloves garlic, minced 1/4 cup chopped green onions 1 teaspoon sesame oil … Continue reading Spicy Salmon

Basic Brown Rice

Ingredients 1 cup brown rice 2 cups water or clear broth Olive or vegetable oil (optional) 1 teaspoon salt (optional) Equipment 1-quart (or larger) pot with tight-fitting lid Directions Measure 1 cup of brown rice. I generally use short-grain or medium-grain brown rice. Long-grain may need a little extra water. Heat a little oil in … Continue reading Basic Brown Rice

Roasted Radish with Spinach and Radish Greens

Ingredients 3 bunches small radishes with greens 2 tablespoons extra-virgin olive oil Salt and freshly ground pepper 1 tablespoons unsalted butter 2 tablespoons fresh lemon juice Directions Preheat the oven to 500°. Trim the radishes and wash the greens; pat dry. In a large ovenproof skillet, heat the oil until shimmering. Add the radishes, season … Continue reading Roasted Radish with Spinach and Radish Greens

Low Calorie Diets — Part 1 of 2

The most effective way to lose weight is to create a caloric deficit. You do this by burning more calories throughout the day than you eat. There are two ways to create this deficit, eat less or exercise more. Low calorie diets are a good way to lose weight quickly. You can create a much … Continue reading Low Calorie Diets — Part 1 of 2

Mediterreanean Diet

The Mediterranean Diet is more than a diet, it is a way of life. Instead of focusing on what you cannot have, it focuses on what you can have -- the very best, freshest, healthiest foods. Research supports the health boosting qualities of the Mediterranean diet. This way of life can significantly decrease body weight, … Continue reading Mediterreanean Diet


When exercising, many of us tend to do the same routine in the same way over and over again. Once the body adapts to the program, the program becomes easy and loses its effectiveness. Below you will find a cardio program that has something for everyone. It includes enough variety to challenge and advance you. … Continue reading Cardio-Training