Healthy Recipes: Margherita Pizza

Tonight is college football night so I thought you might enjoy this simple yet delicious Margherita Pizza recipe. What better way to watch the game than with a warm slice of homemade pizza!

INGREDIENTS:

Thin Crust:

3 cups Whole wheat pastry flour

3 ½ cups All purpose flour

1 ½ tablespoons Yeast, dry active

1 ½ tablespoons Salt

3 cups Water, warmed to 90 degrees (no higher than 110 degrees)

Pizza Toppings

12 each Tomatoes, sliced thin

9 ounces Mozzarella, fresh sliced thin

1 cup Parmesan, shredded

2 cups Basil, sliced

¼ cup Olive oil

PREPARATION:

Crust Instructions:

• Combine whole wheat pastry flour, all-purpose flour, yeast and salt in a bowl. Mix well.


• Slowly add water to dry mix.


• In a stand-mixer, combine ingredients until dough pulls away from the sides of the bowl.


• Remove from mixer; sit in a warm environment and allow to rise for 1.5-2 hours.


• Divide dough into 3 equal balls. Form each dough ball into a pizza round.


• Let rise for another 10 minutes.

Pizza Instructions:

• Brush olive oil on crust.


• Place tomatoes and mozzarella on crust.


• Bake at 400 degrees for 12-15 minutes.


• Garnish with basil.

NUTRITION:

Servings: 3 small pizzas

Calories: 210

Carbohydrates: 15 grams

Sodium: 260 milligrams

Fiber: 2 grams

Protein:  10 grams

Conquer Clutter and Reclaim Your Life

Do you find yourself making the same resolutions year after year? For most of my life, the top two were 1) lose weight and 2) get organized. It’s been about 10 years since I finally crossed off “lose weight.” After 30 years of extremes that nearly wrecked my health, thank goodness I got off of that roller coaster.

But as my waistline shrunk, I discovered that other things besides my body were out of shape, e.g. closets, drawers, shelves, files, even electronic files, all bursting at the seams. Despite my lighter body, my world still felt heavy.

My big “aha” came about a year ago when I realized that excess weight and excess stuff are related—same set of problems, just manifesting in a different way. So I went on a mission to clean up my mess once and for all, and here’s what I learned.

When it comes to clutter, purging the piles is not the complete answer. You see, the simple act of putting things in order is only the first step toward the permanent solution. Unless we change the way we think and act on a daily basis, the spaces we occupy will return to their state of disarray.

The same thing happens when we set out to lose weight. We can go on a restrictive diet and/or embark on an extreme exercise plan and temporarily shed a few pounds. But if we want to achieve and maintain a slimmer silhouette, a deeper change must occur. Otherwise, it’s too easy to return to the familiar habits that got us in trouble in the first place.

As a coach, I have become more and more aware of the ways in which different areas of our lives are connected. Many times when we are carrying extra weight on our bodies, we are also carrying extra “junk” somewhere else. Maybe it’s in our closets, cupboards, garages or attics. Often it’s on our shoulders or in our hearts…

This year, I finally got rid of clothes I haven’t worn in years, a stack of recipes I will never prepare, and assorted odds and ends that were serving no purpose but to contribute to my stress and crowd out my joy. At the same time, I shed some old hurts, resentments and grudges, cast off unrealistic expectations and threw away my well-worn personal beat stick.

I’m feeling much lighter now.

Tips for Conquering Your Clutter

1)      Start. This may sound obvious, but it’s where most of us get hung up. Make a list of the areas of your home that need attention. Then pick a starting point. It can be one room, one closet or one drawer. Finish before moving on to the next area.

2)      Get help. If the task of de-cluttering is overwhelming either physically or emotionally, ask a trusted friend or hire a professional organizer—someone who has no attachment to your stuff—to help you sort through it.

3)      Give every item in your home a place, and then create a rule: For every new item you bring in, one or two old items must go out.

Connect the dots. Unsettled surroundings may signify an unsettled mind. As you let go of unneeded material possessions, examine and let go of negative thoughts and emotions and that are weighing you down.

Fast Healthy Cooking

Many of us have it set in our minds that cooking is a long arduous process, and trying to cook healthy just adds to the labor. So why bother or why try to change? I’d like to challenge you to look at cooking healthy with a new perspective and use some of these time savers in the kitchen:

1.  Portion control is a huge part of eating healthy. Preparing smaller dishes will cut your prep and cook time down.

2. Purchase precut vegetables. Many grocers carry precut  mushrooms, zucchini, summer squash, onions, peppers, cauliflower and carrots.  Although you may pay a little more upfront for precut vegetables, you are more likely to use them instead of letting your money go to waste on rotten food.

3. Use bold seasonings such as onion powder, garlic powder, low sodium soy sauce, ginger, cayenne pepper, cumin, fresh thyme or sage, and of course salt and pepper.  When you enjoy your food you’re more likely to eat it again. Refrigerate or freeze the leftovers. Remember, bland doesn’t equal healthy! 

4. Use smart cooking methods.  Heat a sauté pan with about ½ teaspoon of olive oil then throw in veggies and seasoning and cook until soft but with a little crunch.  If you have a steaming vessel for the microwave, you can simply steam your veggies then drizzle with measured out olive oil, walnut oil or sesame oil and sprinkle with spices or herbs.  Either preparation should only take about 5-8 minutes. 

5. When it comes to protein, purchase the leanest cut of meat and keep your portion between 4-6 ounces to cut back on your cooking time.

A four ounce piece of chicken breast or piece of salmon should only take about 6-8 minutes in a cast iron skillet on medium high heat  (I would give them about 6 minutes when cooking on an electric stove). Using a cast iron skillet or a sauté pan can give your proteins that nice brown color that you desire.

If you decide to bake your protein, always preheat the oven; never put your protein in a cold oven or pan.   I prefer to sear or grill my protein in a pan before placing it in the oven to avoid that “naked” look. To sear your meat, simply preheat a non-stick sauté pan and add 1 teaspoon of olive oil to the pan. Place your seasoned protein in the hot pan and sear until golden brown on each side and the internal temperature is where it needs to be depending on what you’re cooking.   

6. Multi-Task. While your protein is cooking, move to the vegetables and by the time they are done your proteins should be done as well. 

7. Prep ahead. You are probably thinking but where is my starch?  Starch is one of the easiest things to prepare ahead.  Cook brown rice in large batches and freeze it into portions or cook portions of pasta for the week. Whole wheat couscous only takes five minutes to cook. While something that make take longer to prepare, like potatoes, can be cut ahead of time and held in cold water in the fridge until you’re ready to cook them fully.  Pull out as you need them and season as you wish.  Just remember to make things easy on yourself and consider some things as food prep instead of left overs. 

As long as you have 4-6 ounces of protein, 1 cup of vegetables, and ½ cup of starch you will be in your range.  Give your healthy food some “love” (seasoning) by jazzing it up with spices and herbs! 

So let’s cut corners where it makes sense so we can make cooking at home stress-free and a little more enjoyable.

Friday Fitness: Defining Your 2013 Fitness Goal

As we approach the beginning of 2013, I want to encourage all of you to brainstorm and clarify your fitness goal(s) for the upcoming year.  As you start to define these personal fitness goal(s) be sure to use the SMART principle so goals become Specific, Measurable, Attainable, Realistic and Timely—leading to positive behavior change. 

The video below is worth watching every minute.  DJ Gregory had a specific goal in 2008: to walk every PGA tour event.  His story is unique, but his message is clear… go after your dreams.



A few inspirational quotes to post somewhere visible or to keep in your gym bag, wallet or desk:

“If you fail to prepare, you’re prepared to fail.”  –Mark Spitz, USA gold medalist in swimming

“I am building a fire, and every day I train, I add more fuel.  At just the right moment, I light the match.”
–Mia Hamm, gold medalist in women’s soccer

 “As simple as it sounds, we all must try to be the best person we can: by making the best choices, by making the most of the talents we’ve been given.” –Mary Lou Retton, US gold medalist in gymnastics

Feel free to share some of you favorite motivational quotes in the comments section.

The Gluten Free Dieting Trend

The New Year is here and we'd like to make sure you're off to a great start. There's a fad diet that's been circulating, which I'd like to address. Earlier this year, I wrote about the gluten free fad diet and would like to share some updated information on this growing trend. 

According to a poll conducted by the marketing and public relations agency Pollock Communications of more than 200 registered dieticians, gluten free will be the most popular approach to weight loss for 2013.  New York City based registered dietician Jenna Bell, PhD, told FoodNavigator-USA, an  online newsletter focusing on breaking news on food and beverage development, “consumers believe that gluten free will help them loss weight but research does not support this claim.” Dieticians recognize this as a fad and a trend for 2013 among consumers, but it is not a recommended strategy for weight loss.

That said, gluten free foods have provided an important option for individuals suffering from clinically diagnosed gluten intolerance (5 – 6% of the population) or celiac disease (1% of the population).

Ryan O’Malley, media relations manager at the Academy of Nutrition and Dietetics (formally known as the American Dietetic Association) agrees, telling FoodNavigator-USA “we don’t have an official position on gluten free diets used as weight loss tolls but we don’t recommend them for weight loss.” A clinical research dietician at the Center for Celiac Research commented that there are no scientific studies supporting the use of gluten free foods for weight loss and in fact “people on gluten-free diets often gain weight as many gluten free foods are quite calorie dense. Gluten free diets are often higher in fats and lower in vitamin B12, zinc, iron and folate.”

As I mentioned earlier, if you have a gluten intolerance or celiac disease, by all means, seek out and consume gluten free foods, but for most of us a healthy, well balance diet such as the Harvard School of Public Health’s version of the food plate would be the best way to go.

Wishing You a Lucky 13

I would like to start this post by saying that I am not generally a superstitious person. For example, I did not feast on collard greens and black eyed peas for New Year’s yesterday (if you’re from the South you know these dishes are served—almost religiously—on the first of the year to bring prosperity and good fortune). That said, I can’t help but share my positive feelings for the year ahead.

Over the years, the number 13 has brought me good fortune and I believe it will do the same for you this year.  I encourage you to embrace the New Year with positive feelings and let go of any negative energy that was holding you back in 2012. Focus on all the opportunities yet to come instead of mishaps from 2012. An exercise we practice in our corporate wellness program is reassessing our vision each year and creating quarterly goals to help us move in the right direction. Each quarter brings an exciting challenge and an opportunity to start anew. 

Check out these goal setting posts on H3Daily:

Making Change Stick

Create A Vision Board

Have You Envisioned Your Gold Medal Moment

I know that many do not share my feelings for the number 13 but I found a few interesting facts about this number I’d like to share with you…

• The moon moves 13 degrees around the earth every day and it takes 13 days to change from a full moon to a new moon.


• There were 13 individuals at the last supper counting Jesus and the twelve disciples.


• America began as 13 original colonies


• Boys become men in Judaism at the age of 13


• My new favorite workout song, “I Knew You Were Trouble” is by Taylor Swift, who’s favorite number happens to be 13


• In ancient Greece, Zeus was counted as the 13^th and most powerful god


• If you breakdown the numbers, one symbolizes the creation and unity, while three symbolizes completion and order

So with that, I hope you have come to reconsider any ill feelings you may have about this number and coming year. I truly wish you a happy New Year and can’t wait to hear about all the amazing things and success to come!

Welcome, 2013!

Welcome all to this perfect new year, with all its possibilities, opportunities, lessons and blessings. We woke up today. Our eyes opened to sight. We first witnessed the dependable roof and then we recognized our own cozy warmth. We took another breath as our heart continued its faithful beating. We stirred from the comfort of our bed and let our loyal feet hit the ground creating our daily foundation. Our ears were blessed with the sounds of loved ones, cherished pets and the birds outside. Our nose was seduced by the smell of reliably, brewing coffee. Our hands stroked the soft faces of innocent children as they slept in their safe beds and our lips gently kissed our beloved. We started our morning with nourishment and clean water, for which we did not labor. We had access to the world immediately and learned about our far away neighbors.

It is a new day, and a new year—one that stands on the shoulders of 2012. We were given the gift of 365 previous days that brought us to today. We can hold 2012 in our hearts as a gift of experience, wisdom and another path along the road of this wondrous journey we call life. Today we have life. And, as with any other day, we have the choice of how we want to live our life today. We can allow our minds to dwell in the resentments and negative ruminations or we can let it follow the shiny lure into abundant consciousness. We can allow our minds and spirits to fall with abandon into hope and love—wallow in possibility and wonder. 

Yes, it’s a new year. I can’t wait to spend it with you. Welcome!