Monday, November 17, 2014

Sweet Spinach Smoothie

This spinach smoothie from trainer Harley Pasternak is a favorite. Do not be scared of the green color, this smoothie is sweet. 

Spinach is the main ingredient in this smoothie. In just one serving you will be getting your entire recommended dietary allowance of vitamin A (Vitamin A is great for healthy skin, hair and eyes) and bone-building vitamin K, as well as an impressive amount of essential nutrients like manganese, potassium, and vitamin C. This smoothie is also a good source of protein, making this veggie packed smoothie a smart breakfast choice.

Harley Pasternak Spinach Smoothie Recipe


  • 2 cups spinach leaves
  • 1 ripe pear, peeled, cored, and chopped
  • 15 green or red grapes
  • 6 ounces fat-free plain Greek yogurt
  • 2 tablespoons chopped avocado
  • 2 tablespoons fresh lime juice

In a blender or food processor, combine all the ingredients until blended to the desired consistency.

Nutrition Facts

Serving Size 1(470.8 g)

     Amount Per Serving
Calories 296
Total Fat 8.3g
   Saturated Fat 1.3g
Cholesterol 0mg
Sodium 53mg
Total Carbohydrates 43.6g
   Dietary Fiber 9.4g
   Sugars 20.3g
Protein 16.5g

Saturday, October 11, 2014

Breakfast - Snack Idea ... Peanut Butter Banana Quesadilla

  • 1 8-inch whole wheat tortilla
  • 2 Tbsp natural peanut butter
  • ½ medium banana
  • 1 Tbsp semi-sweet chocolate chips
  1. Spread the peanut butter over the surface of the tortilla.
  2. Slice the banana very thinly and then arrange the slices over half of the tortilla. Sprinkle the chocolate chips over the banana slices and then fold the tortilla in half. (I didn't have chocolate chips so I used white-chocolate chips)
  3. Cook the quesadilla in a skillet over medium-low heat until golden brown and crispy on both sides.
Enjoy with a glass of milk.... 

Thursday, August 28, 2014

Armenian Itch Salad Recipe

Itch Salad 


  • 2 cups fine cracked wheat (bulghur)
  • 1/4 cup corn oil (use as needed)
  • 1 medium onion, chopped
  • 1 bunch of parsley, chopped
  • 3 green onions, chopped
  • 4 tomatoes, chopped
  • 1/2 bunch mint, chopped
  • 1/4 cup olive oil (use to your taste)
  • Juice of 1-2 lemons (use to your taste)
  • 1 Tbs. pepper paste
  • 1 1/2 cups tomato sauce
  • Salt, to taste
  • 1 hot chili pepper, chopped (optional)


  1. Heat the oil in a pan and fry the onion until pale in color. Stir in the cracked wheat (bulghur)
  2. Blend in the tomato sauce, lemon juice and pepper paste and leave aside for 15 minutes until cold.
  3. Add the parsley, green onions, tomatoes, mint, olive oil, and salt. Mix to obtain a soft salad.
  4. Add 1 chopped hot chili pepper to the salad, if you like.

Tuesday, August 26, 2014

Foods You Should Never Buy

Foods You Should Never Buy Again

We are all guilty of purchases items at the grocery store that we all know we shouldn't buy. It isn't healthy but we still do. There are also some items that we buy and never really realized how bad they are for you and here are a few to think about crossing off your grocery list.

Smoked and Cured Meats

Pass on cured meats in any form. They've been linked to cancer, disease, high blood pressure, and migraines. Plus they're packed with artery clogging grease: regulations allow up to 50% of fresh pork susage to be fat.

Blueberry Items

Blueberries are in everything now, from breakfast cereal to muffins, granola bars, and sauces. Turns out that most of the blueberry-flavored items on grocery store shelves don't have a single blueberry. Just artificial blueberry flavor. Buy your own berries and add them to plain cereal for a real health boost.

Multi-grain bread

Multi- grain bread sounds great but are they? Most of them only have a few grains mixed into regular white bread. Check the ingredient list to make sure whole wheat is the first, and main ingredient in any bread. 

Bottled Tea

Store bought bottle iced teas are all sugar, they can have more sugar than soda or even a slice of pie. To save your sugar level and money, brew your own iced tea at home.

Energy Drinks

Energy drinks are very high in sugar and FDA has received numerous reports linking brands like 5 Hour Energy and Monster Energy to heart attacks, convulsion and even death. In place of an energy drink reach for a cup of coffee for your afternoon boost.

White Rice

Skip the refined grains and go for whole; 17% higher risk of diabetes is associated with eating five or more servings of white rice per week, compared to eating white rice less than once a month.

Tuesday, August 19, 2014

Easy Simple Egg Sandwich Breakfast

Simple Egg Sandwich Breakfast

Don't know what to eat in the morning before work, that's fast and healthy? You can try out this egg sandwich that's super easy to do and very healthy.


  • Toast of your choice
  • 1/4 of a tomato, sliced (can be done the night before)
  • hard boiled egg (which can be boiled the night before)
  • Salt and Pepper, to taste


  1. Toast bread
  2. Peel egg
  3. Slice tomato in thin slices and place on the toast fallowed by the egg
  4. Season with salt and pepper and can garnish with mint if you choice
  5. ENJOY!

Thursday, August 7, 2014

Healthy Baked Sweet Potato Chips

Do you love chips?

Have you tried sweet potato chips?

Have to say its amazing!!!!

I can't believe how great they turned out and everyone loved it. I should have made more it was gone before the my guests even arrived...

Baked Sweet Potato Chips


  • 2 organic sweet potatoes
  • 2 Tbsp olive oil
  • 1/4 tsp sea salt (you are able to add any seasoning you like)

  1. Preheat oven to 250 degrees F.
  2. Wash and dry your sweet potatoes and slice them as uniformly thin as possible.
  3. Drizzle olive oil over the sweet potatoes. Then sprinkle with salt (seasoning of your choice)
  4. Lay the sweet potatoes in a single layer on a baking sheet and bake for about 2 hours. Flipping chips once at halfway point to ensure even cooking.
  5. Remove once crisp and golden brown. Some may feel a little tender in the middle but take them out and let them rest for 10 minutes or so to crisp up before sampling.
**Cooking time might be different for all depending on how thin your slices are and on your oven. Keep an eye on the potatoes so you don't burn them.
**You are able to wash the potatoes very well and not peel them or you can go ahead and peel them then cut into thin slices. I choice to peel my potatoes before I slice them.
**Reason why I choice to bake at 250 degrees is because the low temperature helps to bake the chips more evenly.

Monday, March 11, 2013

Basal Energy Requirement

Basal Energy Requirement:

For Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

For Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Take your number from about and multiply by the level of exercise listed below:

Exercise Factor
Little or no exercise
Light Active
Light exercise (1 to 3 days/week)
Moderately Active
Moderate exercise (3 to 5 days/week)
Very Active
Hard exercise (6 to 7 days/week)
Extremely Active
Hard daily exercise and/ or a physical job

The number that you now have will tell you your calorie needs for weight maintenance. Now adjust this number up or down, depending on your weight loss or gain goals.
  • ·         For weight loss: subtract 500 calories per day from your number
  • ·         For weight maintenance: do nothing
  • ·         For weight gain: add 250 to 300 calories per day to your number