Making your own Condiments

Lower your sodium intake and control  the quality of your food by making your own condiments.  Click HERE for recipes to make your favorite toppings.

Weekend Workout Challenge

Tabata Squats:
20 seconds on 10 seconds rest
8 rounds

How Exercise Can Strengthen the Brain By GRETCHEN REYNOLDS

Can exercise make the brain more fit? That absorbing question inspired a new study at the University of South Carolina during which scientists assembled mice and assigned half to run for an hour a day on little treadmills, while the rest lounged in their cages without exercising.

Earlier studies have shown that exercise sparks neurogenesis, or the creation of entirely new brain cells. But the South Carolina scientists were not looking for new cells. They were looking inside existing ones to see if exercise was whipping those cells into shape, similar to the way that exercise strengthens muscle.

For centuries, people have known that exercise remodels muscles, rendering them more durable and fatigue-resistant. In part, that process involves an increase in the number of muscle mitochondria, the tiny organelles that float around a cell’s nucleus and act as biological powerhouses, helping to create the energy that fuels almost all cellular activity. The greater the mitochondrial density in a cell, the greater its vitality.  keep reading . . .

Roasted Beets With Chiles, Ginger, Yogurt and Indian Spices

1 3/4 pounds beets; a mix of red, yellow and chiogga is nice

2 tablespoons extra virgin olive oil

1/2 teaspoon kosher salt, more to taste

Pepper, to taste

1/2 teaspoon black mustard seeds

1/2 teaspoon coriander seeds

1/2 teaspoon cumin seeds

1 fat garlic clove, finely chopped

1/3 cup plain Greek yogurt

1/2 jalapeño pepper, seeded and finely chopped

1 teaspoon grated fresh ginger

1 teaspoon lime juice, more to taste

2 tablespoons chopped fresh cilantro

Pomegranate seeds for garnish, optional

Keep Reading for the how-to . . .

Weekend Challenge: 100

5 squats
5 push-ups
5 sit ups

20 rounds

How Much to Drink During a Marathon

The 2011 Chicago Marathon on Sunday marks the beginning of the fall marathon season in the United States, culminating on Nov. 6 with the New York City race. In those two events alone, more than 80,000 runners will attempt to cover the 26.2-mile marathon distance. But two newly released studies suggest that there are reasons to be concerned about some of the racers’ readiness. The studies show that a worrying large percentage of distance runners may not know how to drink.

Some runners may be drinking too much water or other fluids. Others may be taking in too little. And a disconcerting majority don’t seem to be concerned about whether they are drinking a safe amount at all, according to the new reports.

keep reading . . .

For the love of eggplant

Use this recipe for your next get together - football anyone?

To make 2 generous servings, I used:

1 eggplant
2 tbsp olive oil
1/2 avocado
3 oz feta cheese
2 oz olive tapenade
basil leaves for decoration

optional toppings: tomato salsa, caramelized onions, pine nuts, walnuts, pesto sauce, sour cream


get the how-to . . .