Thursday, July 25, 2013

Step Up to the Calorie Counter: Overnight Oatmeal

Mornings are hectic enough without having to make breakfast — so don't.

Make breakfast the night before.

Here's a recipe from Simple Sundays to make oatmeal overnight in your refrigerator.

Photo courtesy Simple Sundays

Overnight Refrigerator Oatmeal

YIELD: 1 serving
PREP TIME: 3 minutes
COOK TIME: 5-8 hours
TOTAL TIME: 8 hours
What I love about this recipe is that there are no hard or fast rules. Don't like soy milk? Use skim milk. Or almond milk. Use fresh or dried fruit, or both. Drizzle some maple syrup. Make this a mid day snack with carob chips and nuts. The possibilities are endless.


1/4 cup oats
1 tablespoon chia seeds
1/2 cup vanilla soy milk
2 tablespoons dried cranberries
1 tablespoon shredded coconut
1 tablespoon crushed walnuts
fresh fruit


In a 250 ml or 8 oz mason jar, combine the oats, chia seeds, vanilla soy milk, dried fruit and nuts. Cover with lid and shake until combined. Refrigerate for at least 5 hours or ideally, overnight. Top with fresh fruit in the morning and enjoy!

Tuesday, July 23, 2013

Tai Chi Tuesday: Video Introduction to Chi Healing

Chi healing — using your energy to help another person feel better and heal quickly — is easy to learn, and easy to do. Watch my video below to find out more.

Thursday, July 18, 2013

Step Up to the Calorie Counter: Homemade Flavored Water

Everyone seems to go crazy over flavored water. However, can you get the nutrition without all of the additives?

Sure, if you make it at home.

And here's how you can do that, with help from Greatist:

Greatist blogger Kat Robson has a few recipes to get you started.

Minty Cucumber Lime
1/2 a cucumber, sliced
1/2 a lime, sliced
1/4 cup fresh mint leaves
Strawberry-Lemon with Basil
1/2 cup sliced strawberries
1/2 a lemon, sliced
1/4 cup fresh basil leaves
Watermelon Mint
1 cup cubed watermelon
1/4 cup fresh mint leaves
Pineapple-Orange with Ginger
1/2 cup cubed pineapple
1/2 an orange, sliced
1 tablespoon freshly-grated ginger

What You’ll Need:
One-quart jars
Wooden spoon
Agave or another sweetener (optional) 
What to Do:
  1. Choose which recipe you're making — or come up with your own combination — and gather all of the ingredients. 
  2. Place the fruit, herbs, and/or spices in the bottom of one of the glass jars, and muddle with a wooden spoon. (That basically means mash up the fruit in the bottom of the jar to release some of the flavor-filled juices.)
  3. Fill the jar with water and give it a taste. (You can also fill the jar with seltzer water for a fizzy treat.) If you'd like something a bit sweeter, try adding some agave (and mix until dissolved).
  4. Enjoy as-is or refrigerate overnight for maximum flavor. 

Tuesday, July 16, 2013

Tai Chi Tuesday: 'Medication in Motion,' According to Harvard

Just how good is tai chi?

Harvard Women's Health Watch heralds it as "medication in motion" and calls it an exercise that can be done by anyone with any fitness and health level. Here's an excerpt from "The Health Benefits of Tai Chi," originally published in May 2009:

Tai chi is often described as "meditation in motion," but it might well be called "medication in motion." There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health.

Don't be intimidated by some of the language or culture that might be very different than what you may have been exposed to, the article continues.

Tai chi helps provide muscle strength, flexibility, balance and aerobic conditioning.

Also, consider tai chi if you have (or have a family history of) any of these diseases:

Find a tai chi class near you and start on the path to health and wellness today.

Thursday, July 11, 2013

Step Up to the Calorie Counter: Frozen Grapes

Frozen fruit can be refreshing — but did you know it could be fun and useful?
Frozen grapes courtesy Tina Gray Dot Me

You could simply pop them off the vine, wash them then put them in one or more plastic containers (zippered bags or small plastic containers).

Or — you could make grape kebabs, stringing grapes onto a kebab stick (found in most grocery or cooking stores).

You could add a few different fruits, like strawberries or cherries.

(Be sure to use only seedless grapes to make them easy to eat.)

Let's say you want to keep your beverages fresh and cool but you don't want it diluted. How about tossing a few grapes in to keep it cool? When you finish your drink, eat the grapes.

Grapes as cubes, courtesy na krachym spodzie
Grapes aren't just for keeping wine cool. Try it in any fruit drink or water.

Don't let summer pass you by without giving into the grape!

Thursday, July 4, 2013

Step up to the Calorie Counter: All-American Parfait

Get ready for the U.S. Independence Day holiday with some red, white and blue parfait.

Use fruit in season and choose your whipped cream carefully: remember that every diet needs a little fat to keep your body healthy.

Courtesy House of Joyful Noise

Tuesday, July 2, 2013

Tai Chi Tuesday: Fight Stress With Tai Chi

Stress attacks at any age.

Worried about school? Check.
Work? Yep.
Family? Absolutely.
Health? Sure.

Find a stress reduction activity to help you cope — and tai chi is the perfect activity for every age and fitness level. Here are just a few benefits of tai chi, according to Positive Medicine:
  • Decreases stress and anxiety
  • Increases aerobic capacity
  • Increases energy and stamina
  • Increases flexibility, balance and agility
  • Increases muscle strength and definition
  • Enhances quality of sleep
  • Enhances the immune system
  • Lowers cholesterol levels and blood pressure
  • Improves and helps alleviate joint pain
  • Improves symptoms of congestive heart failure
  • Improves overall well-being in older adults

No matter how busy you are or how stressed you feel, you must make time for your health and welfare.

If you're not sure how to find a tai chi class, call your city's recreation program, or e-mail me and I'll help you find your local resources.

Take care of yourself: you're the only you you have.