Frozen Veggies?

I am having a love affair with frozen veggies!
Specifically Green Giant Antioxidant Veggies. (http://www.greengiant.com/pages/products.aspx) I add them to salads, pasta sauce, use them a side for breakfast, I LOVE them! The best part is that they are easy! Four and a half minutes in the microwave and you have a serving of veggies at your fingertips!

Some easy recipes for your frozen veggies:
1. Stir Fry- Mix the veggies with a cup of brown rice and a dash of soy sauce. Add chicken if desired.
2. Pasta and Veg- Heat sauce, add cooked veggies and 1 cup of whole wheat pasta. Top with Parmesan.
3. Easy Soup- Follow direction for vegetable broth or bouillon cube, add veggies, simmer for five minutes. Add pepper to taste.
4. Easy Omelet- Cook eggs of tofu and add the cooked veggies, top with fat free cheddar cheese and hot sauce.

Enjoy!
In Health,
Tricia

Bubby's Bay Breeze

In honor of the first day of summer here is the recipe for one of my favorite cocktails!


Bubby's Bay Breeze 
3 oz Vodka
1 oz pineapple juice
1 oz of club soda
a dash of cranberry juice
a slice of pineapple


Add Vodka, pineapple juice, club soda, and cranberry juice to a shaker filled with ice. Shake well. Serve on the rocks with a slice of pineapple. 

Happy First day of Summer!

Happy Father's Day!

It's been a while, but I am back! In celebration of Father's Day I thought I would chat about my Dad. My Dad's name is Jack, or John, depending on who you ask. He came from a family of 9 kids, can you imagine? They lived in a 2 bedroom house with one bathroom. It astonishes me that they did not kill each other! My Dad was a Butcher for Acme Markets and retired just a little over a year ago. He is what you would call a simple man.  Dad doesn't say a whole lot, he rarely raises his voice, he loves being outside, and he enjoys good 'ole hard work. He has the best work ethic of anyone I have ever met. If Dad missed a day of work it meant he was REALLY sick, or my mom, sisters or I were REALLY sick.

My Dad has stories that can keep you laughing all night, I mean 8 siblings offers a lot of stories! Whats even more fun is that my mom lived right next to him so when you get the 2 of them together and their memories work with each other it's even more of a treat!

I have 2 sisters which means my dad had 4 females to deal with at one time, under one roof for over 20 years. That's a lot of women! His patience for waiting is unparalled. Getting 4 females out of the house on time does not always happen, but he would sit in the car in the driveway, and listen to music and just wait. Even now, he will pick me up at the airport and no matter how many times I tell him when the flight lands, he is an hour early and he just waits. He never complains about it. Just drinks some coffee and probably eats too many doughnuts, and waits.

While in college I talked to my parents a few times a week. Now, my dad doesn't say much but something he always said to my sisters and I is "Are you eating?". It was his way, I think, of saying How are you? How is your day? How is school? Are you alright? If we were eating it meant everything else was just fine. He still asks, and I'm 32 years old.

Being far away from family makes you appreciate them more. As I think about my Dad and the stories we share I think of the things that he has taught me:
1. To work hard, to go to work and do a good job so you can take care of yourself and your family.
2. To grab a chair and sit outside when you need to relax. A little country music on the radio helps :)
3. To be patient. Life gets crazy. Don't sweat the small stuff.
4. To wash my face after I cry because it will make me feel better.
5. That love is unconditional. Through the good, the bad, the ugly, the beautiful, love can survive.

Happy Father's Day to the BEST Dad in the world!
In Health,
Tricia

A morning walk will do you good....

I love to exercise. I am that girl on vacation that wakes up everyday and goes for a run. I am that friend at Girls Weekend at the beach, that makes someone else come with me for a walk to enjoy the ocean. I believe in exercise as a religion, an escape, something to do everyday that is good for me and makes me feel good.

I know most of America does not share this same excitement for exercise. The look on my girlfriends faces when I ask who is joining me for a walk after a long night out, tells me so. However, exercise does not have to be punishment, it does not have to be hard. You just need to move your body for 30-45 minutes.

Walking is the easiest way to exercise. All you need is sneakers on your feet. I walk a few times a week and make it fun by talking to family or friends on the East Coast, listening to music, or simply knowing a Cappuccino is waiting for me after the 45 minutes.

So, if you have made up your mind that you hate exercise. I recommend finding something you enjoy, walking, dancing, tennis, swimming. Find something where your body is moving that you don't consider exercise.

Ways to make exercise FUN!

Ways to make exercise FUN!

1. Walk with a friend to catch up and then have a healthy lunch. 
2. Grab your coffee and stroll the neighborhood or at the local park in the fresh air of the morning. 
3. Take a dance class or lesson with your significant other. 
4. Go swimming with your kids in the pool. 
5. Get a group of friends together and sign up for a Pilates class. 

Life is too short, but exercise will make it longer!
In Health,
Tricia

Give me a Key West Address!

In 26 days I will be enjoying the sights and sounds of Duval Street in Key West, Florida. The yearly trip has become something I look forward to. I can't wait for the heat, the food, and the smell of the warm air!
If you ever get a chance to check out this amazing part of the USA here are a few of my favorites:

Tranquility Bay (http://www.tranquilitybay.com)- This resort is actually in Marathon, about an hour or so drive North from Key West. It's the first place I ever stayed in the keys and it has everything you need! Beautifully decorated condos with a kitchen and porches with lovely views, 2 pools, a fabulous restaurant, and a tiki bar that serves lunch and has a pretty great Rum Punch!


Stuffed Pig (http://www.thestuffedpig.com/)- A local breakfast spot that serves Mimosas in plastic champagne flutes among trailers, yard art, and knick knacks. It's how breakfast in the Keys should be done! After you fill up on their World Famous Pig Breakfast head to the 7 mile bridge for a walk to burn it off! The bridge is a little piece of history with amazing views of the ocean and if you get luck you'll see a turtle or two!


Orchid Key Inn (http://orchidkeyinn.com/)- We stayed here for the first time last year and liked it so much that we are staying again. It's hip, retro, and stylish. Right on Duval Street but quiet with a fabulous pool, and a bar run by a very interesting woman who has great stories to tell. Have a margarita by the pool and literally waste the day away!


Bistro 245 (http://www.starwoodhotels.com/pub/media/1780/bistrobreakfast_copy1.pdf) - Breakfast with a view! The restaurant is connected to the Westin on the on the waterfront of "old Key West". A healthy menu, mimosas, and ocean views is a fabulous way to start the day. Before breakfast my favorite thing to do is take a run through Key West, its quiet, still somewhat cool, and burns off all the calories and alcohol from the day before. Its a great way to wake up and rejuvenate. 

Yoga on the Beach (http://yogaonbeach.com/)- This year will be the first time I take a Yoga on the Beach class. I have high hopes and will keep you posted!


Hog Breath (http://www.hogsbreath.com/key-west/)- Do not leave Key West without going to Hog's Breath. It's a must do. I love their veggie burger and margaritas. They have live music everyday and even a webcam that you can say hi to family back home!

Louie's Backyard (http://louiesbackyard.com/)- When the sun is starting to go down find yourself on Louie's back deck and you won't regret it. Great cocktails, ocean breezes, and a little bit of classy in the Florida Keys. 

Kelly's (http://www.kellyskeywest.com/)- This place is so fabulous that we aren't allowed to go without JB's parents or we get in trouble! Margaritas, micro brews, and try the soft pretzel appetizer (I ate the whole thing myself one night) among the gum trees and happy people of the keys. It's owned by Kelly McGillis of Top Gun and is the birth place of Pan American airlines which first flight was to Havana, Cuba.


Doin' the Duval crawl
And Hog's Breath is better, yes
Than no breath at all
All the blenders and the vendors
In the town we love the best
And there's nothing like her island beauty
DOWN IN OL' KEY WEST
- Ol' Key West song lyrics

BBQ Wraps

Spring is in the air and Summer is not too far away! This recipe is a light, healthy meal for lunch or dinner as the days get warmer.

BBQ Wraps

Ingredients: (Serves 4)
4 Whole Wheat Tortillas
Olive Oil
BBQ Sauce (Sugar Free is you can find it!)
1 cup of Broccoli with stems cut off
1 cup of Red Onions cut in half moon
1 cup of Carrots sliced small
1 cup of Zucchini sliced into a half moon shape
Low Fat shredded Mexican or Cheddar Cheese
* Optional Chicken in small chunks
*Optional Tofu of Sietan cut small

Cook Chicken, Tofu, or Sietan. Saute Onions in 1 tablespoon of Olive Oil. Add Zucchini and saute till slightly tan color, add Carrots and Broccoli. Stir until Broccoli is bright green and then remove from heat. Stir in BBQ sauce to coat veggies. Add Chicken, Tofu, and Sietan and stir.
Warm tortilla and fill with veggie and protein mixture. Top with a sprinkle of cheese.
Enjoy!

Carbs, Sugars, and What Really Matters

I love bananas, carrots, and corn on the cob. There is no substitute for my mom's Potato Salad and an apple a day really does keep the doctor away. So, why do these fruits and veggies get a bad rep and why are people swearing them out of their diet? It's the low carb craze, and it hasn't gone away. Carbohydrates are a main source of energy for the body. They supply 4 calories per gram, ironically the same as protein. The USDA recommends we get 6-11 servings of them a day. People have a love/hate relationship with carbs and I am here to break it down for you. 

There are two types of carbs:

Simple Carbs: Sucrose (table sugar), lactose (milk sugar), glucose and fructose (fruits and veggies). Simple carbs are in sodas, sweet treats, candies, basically all processed foods contain added sugar.

Complex Carbs: Starches and Fiber. They are in bread, grains, beans, potatoes, corn, rice, and pastas. 

I'd also like to talk about the Glycemic Index:

Foods with carbs in them effect your blood sugar in different ways. This is measured using the Glycemic Index. Simply it measures how quickly a food is digested and then the glucose in it absorbed into the body which then raised your blood sugar. The problem with this index is that it only takes into account the food if you eat it alone. Corn all by itself will spike your blood sugar, but corn with brown rice won't. 

Food high on the Glycemic Index: Potatoes, Sugar, Corn, white rice, white bread, doughnuts, cake, carrots

Foods Low in the Glycemic Index: Apples, Ice Cream, Beans, Nuts

Are you confused yet? Still wondering what you should and should not eat?

Here is what you should eat, and why:

1. Low fat dairy products or vegetarian dairy substitutes such as soy milk and almond milk because they contain calcium and protein. 

2. Whole Grains (oats, quinoa, brown rice, whole wheat pastas) because they are digested slowly and are loaded with vitamins, protein, and fiber. 

3. Vegetables and Fruits- any of them!!! No one ever got fat by eating fruits and vegetables. They are vitamin and fiber powerhouses and contain very little calories. 

4. Beans because they contain fiber which may help lower your cholesterol and blood pressure, keeps your bowels happy, and keep you feeling fuller, for longer. 

Here is what you shouldn't eat, and why:

Processed Foods. Cookies, candies, soda, etc. A good rule to follow is that if the ingredients contains more then 2-3 ingredients, then it is processed. They are full of oils, chemicals, and fat. 

Don't get me wrong, JB's parents make some pretty amazing desserts that I have never said no to. You just need to pick and choose. Don't eat dessert ALL the time. Have it every now and then so that it is a treat. You don't have to swear off french fries, but you should not have then every week.